Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
1min each
– 90/90 Hip Flow
– Squat Hold
– Banded Overhead Distraction
Warm-up (No Measure)
Clean and Jerk
5 Muscle Clean + Strict Press
5 Power Clean + Push Press
5 Squat Clean + Split Jerk
Strength
Metcon (Weight)
Clean + Push Jerk + Split Jerk
a) Build to daily max of the complex
b) Drop to 70% and perform 6min EMOM of Clean & Jerk with a pause in the split.
Metcon
Metcon (Time)
4 Rounds
6 Burpees
12 KB Swings
6 Burpees
12 KB Goblet Squats
6 Burpees
12 KB Lunges
Rx: 32/24kg
Int: 24/16kg
Sc: 16/12kg