Workout of the Day

Workout of the Day 29th Aug

Instinct Fitness – CrossFit Thorndon – CrossFit

View Public Whiteboard

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