Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
1min Goblet Squat
2min Barbell Yoga
Hang Squat Clean tech
Metcon
Metcon (Time)
Hang (Squat) Clean
3-3-3-1-1-1
Drop to 60% and perform 10-1
Power Clean
Hang Squat Clean
Push Jerk
This is based on your 1RM you set today so there is no need to scale further.
Use the sets before the metcon to find a true daily max so the workout is challenging. Don’t cut it short so that your 60% is lighter!