Workout of the Day

Workout of the Day 27th September

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


Metcon (Time)

5 Rounds:

5 Strict Pull Ups

3 Deadlifts 140/90

1 Wall Walk
Wall walks must be chest to ground > Chest to wall > Chest back to ground for rep to count.

Then Rest 3mins

Metcon (Time)

4 Rounds:

10 Pull Ups

6 Clean and Jerks 70/45

2x 10m Bear Crawl
Then Rest 3min

Metcon (Time)

3 Rounds:

15 Chest 2 Bars

9 Squat Snatch 50/35

30 Double Unders
Total Time Cap: 35min

Warm-up (No Measure)

Todays focus: Movement; stick to the prescribed movements and scale weights as needed. Deadlift is heavy, clean and jerk is moderate, squat snatch is light-moderate.