Workout of the Day

Workout of the Day 26th Sep

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

Bring Sally Up Challenge

*Wall Ball version*
:30 per leg, per stretch

– Couch Stretch

– Pigeon Pose

– Leg Swings

Warm-up (No Measure)

Barbell Warm Up

5 Clean Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Full Squat Clean

Metcon

Today’s workout will be performed in 2 or more heats

Metcon (AMRAP – Reps)

2018 Team Series Event 2

7min AMRAP

20 Squat Cleans (60/40)

20 Squat Cleans (80/55)

20 Squat Cleans (100/70)
Scaled:

40/30kg

60/40kg

70/45kg

Loads can be scaled further if needed, the first barbell should be easy. The second should be hard but possible to finish in 2-3mins. The final bar should be hard.

Metcon (AMRAP – Reps)

2018 Team Series Event 2

7min AMRAP

20 Squat Cleans (60/40)

20 Squat Cleans (80/55)

20 Squat Cleans (100/70)
Scaled:

40/30kg

60/40kg

70/45kg

Loads can be scaled further if needed, the first barbell should be easy. The second should be hard but possible to finish in 2-3mins. The final bar should be hard.