Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
10 Lunge Pass Through
:30 Passive Hang
:30 Handstand Hold
7 Sets of 1 Pause Overhead Squat:
Pause 1 – Quarter Squat
Pause 2 – Parallel
Pause 3 – Bottom of Squat
Pause 4 – Parallel
*3 sec in each position
Weightlifting
Metcon (Weight)
Every 2min x 5
3 Position Snatch…
High Hang Squat Snatch +
Hang Squat Snatch +
Below the Knee Snatch
Choose a weight you can perform technically well without failing. Not building!
Metcon (Weight)
Every 2min x 5
3 Position Snatch…
High Hang Squat Snatch +
Hang Squat Snatch +
Below the Knee Snatch
Choose a weight you can perform technically well without failing. Not building!
Metcon (Weight)
Every 2min x 5
3 Position Snatch…
High Hang Squat Snatch +
Hang Squat Snatch +
Below the Knee Snatch
Choose a weight you can perform technically well without failing. Not building!
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Scaling:
– Reduce load
– Sub for Front Squats or Air Squats