Workout of the Day

Workout of the Day 24th June

Instinct Fitness – CrossFit Thorndon – CrossFit

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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


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 (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