Workout of the Day

Workout of the Day 28th October

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


Warm-up (No Measure)

3 Sets for quality:

3x Jerk Grip Overhead Squat

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
Time Cap: 15min

You may have as many attempts as you need but must complete all 3 sets for that load to count.


Metcon (AMRAP – Reps)

Time Priority Diane:

90sec Deadlift 100/70

90sec Handstand Push Up

60sec Deadlift 100/70

60sec Handstand Push Up

30sec Deadlift 100/70

30sec Handstand Push Up

Scaled: Push Ups