Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
Warm Up Game – Coaches Choice
Barbell Warm up – C&J
5 Clean Pull
5 Hang Power Clean
5 Push Press
5 Hang Clean
5 Split Jerks
Weightlifting
Clean and Jerk (Build to single at 80% )
3 @ 55%
2 @ 65%
2 @ 75%
1 @ 77%, 80%, 82%, 85%
Clean Pull (3×3 @ 105%)
Clean Pull (3×3 @ 105%)
Metcon
Metcon (AMRAP – Rounds and Reps)
In Pairs; 12min AMRAP
8 Toes 2 Bar
6 Burpee Box Jump Overs
4 Squat Clean Thrusters
– alternating rounds –
Rx: 70/45kg, 24/20″
Int: 50/35kg, 24/20″
Beg: 30/20kg, Hanging Knee Raise