Workout of the Day

Workout of the Day 27th Mar

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

Overhead Squat Prep

3 Rounds:

10 Shoulder Pass Throughs

5 Snatch Grip BTN Press

5 Overhead Squats

5 Sotts Press

*increase load each round

dowel > barbell > 30/20kg

Weightlifting

Hang Snatch + Full Snatch (Every 75sec for 8 sets)

Build to max
Start at 50-60% of Snatch 1RM and increase after each successful lift. Do not let go of the bar between lifts.

Metcon

Metcon (Time)

25-20-15-10-5

Hang Snatch (35/25kg)

50-40-30-20-10

Ab-mat Sit Ups