Workout of the Day

Workout of the Day – 25th July 2016

Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Clean and Jerk complex (1+1+1)

Find 1 Rep Max for the following complex, in 15mins:

Power Clean – Front Squat – Push Jerk

Beginners:

Spend the first 5 minutes with the coach going through the weightlifting complex then…

EMOM for 10mins:

Perform the complex at a comfortable weight. Focus on technique and speed.

Metcon

Metcon (AMRAP – Reps)

With a 10 minute clock:

Buy in: Run 800m

With remaining time perform max reps:

Hang Power Clean + Front Squat + Push Jerk

Every time you break (bar to ground) perform 6 burpees over the bar.

Rx: 60% 1RM complex

Sc: 50% 1RM complex

Beg: 30/40kg