Workout of the Day

Workout of the Day 22nd Oct

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

3 Position Power Snatch

3 Position Squat Snatch
3 Positions:

1- Hip

2- Above the knee

3 – Mid shin

Each position flows into the next. You should pass through each on your way down and back up in the pull.

Weightlifting

Snatch (3×2+1 @ 70%, 3×1+1 @ 75, 2×1+1@80%, 2×1+1@85%)

3x 2 Hang Snatch + Snatch @ 70%

3x Hang Snatch + Full Snatch @ 75%

2x Hang Snatch + Full Snatch @ 80%

2x Hang Snatch OR Snatch @ 85%

*please note: barbell and comp program is higher percentages. If you’ve been following the progression continue on with those numbers.

Metcon

Metcon (Time)

For Time:

50 Pull Ups

50 Wall Balls

50 KB Swings

Rx: 9/6, 24/16kg

Int: Same weight, 40 reps each

Sc: 6/3, 16/12kg, 30 reps each