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