Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
2min Squat Hold
1min Front Rack Stretch
3 Sets, with empty barbell:
3 Position Power Clean
3 Position Squat Clean
Weightlifting
Metcon (Time)
Squat Clean Ladder
5 @ 50%
4 @ 60%
3 @ 70%
2 @ 80%
1 @ 90%
[10min Cap]
*Based on most recent 1RM Squat Clean.
**Every failed lift, step forward or backward, or otherwise technically poor lift = 10 lateral burpees BEFORE your next lift
Metcon
Metcon (AMRAP – Rounds)
15min EMOM
6 Burpees
4 Pull Ups
1 Squat Clean + Front Squat
Rx: 70% of 1RM, C2B
Int: 60% of 1RM,
Sc: Reduce reps, 50% of 1RM