Workout of the Day

Workout of the Day 29th Nov

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

400m Jog

Toes 2 Bar Drills:

5×1 Jump to Hollow

3×5 Kipping Swing

3 Sets

Knee to Chest + Straight Leg to 90 + Tucking T2B + Straight Leg T2B


Warm-up (No Measure)

Snatch Warm Up

5 J-Curls

5 BTN Snatch Grip Press

5 Strict Snatch Balance

5 Sotts Press

5 Muscle Snatch

5 Power Snatch

Power Snatch (2RM Touch’n’Go)


Metcon (Time)


Power Snatch

Toes 2 Bar
Rx: 60/40kg

Int: 50/35kg, 15-12-9 rep scheme

Sc: 30/20kg, Hanging Knee Raise