Workout of the Day

Workout of the Day 24th July

Instinct Fitness – CrossFit Thorndon – CrossFit

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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