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