Workout of the Day 28th Dec

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

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Warm-up

Warm-up (No Measure)

Front Rack stretch

Banded Tricep stretch

2 Sets, with empty barbell:

5 Muscle Cleans

5 Power Cleans

5 Clean Pull Unders

Strength

Metcon (Weight)

Every 2min x 3

2 Clean Pull Unders

Every 2min x 3

2 Hang Cleans

Every 2min x 3

2 Clean with pause (x2)

Every 2min x 2

3 Position Clean Deadlift

Metcon

Metcon (AMRAP – Rounds and Reps)

9-15-21

Power Clean

Handstand Push Ups

Rx: 60/40kg

Int: 50/35kg, 1 ab-mat

Sc: 30/20kg, Hand Release Push Ups