Workout of the Day

Workout of the Day 29th June

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

3 rounds

1:00 Machine

10 Banded Lateral Shuffle

10 Banded Air Squats

10 V-Ups

Then, with an empty barbell:

3x 3 Position Power Clean

3x 3-Position Squat Clean


Squat Clean (5×2 @ 80-90%)

Perform 5 sets of 2 reps within the 80-90% range. Make sure you are adequately warmed up before starting your first set.



Metcon (Time)

6 Rounds

12 Toes to Bar

4 Squat Clean

[10min Cap]

Rx: 100/70kg

Int: 70/45kg, 8 T2B

Sc: 40/30kg, 12 Knee Raise