Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT
Weightlifting
Clean and Jerk Complex (1+1+1)
Every 90sec for 15mins (10sets)
Clean + Squat + Jerk
Increase load each round, aim to not fail and hit your max at set 8-10; e.g.:
50%, 60%, 70%, 75%, 80%, 85%, 90%, 95%, 100%, 102%
Metcon
Metcon (AMRAP – Rounds and Reps)
10mins AMRAP
10 Squat Cleans 60/40kg
20 Lunges