Workout of the Day

Workout of the Day 2nd Dec

Instinct Fitness – CrossFit Thorndon, Instinct Fitness Willis Street – CrossFit

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Warm-up

Warm-up (No Measure)

Spend 1min mobilising each of:

Wrist Flow

Overhead Position

Front Rack

2 Rounds (empty barbell):

5 Squat Cleans

5 Jerk, pause in catch

*Round 1: Push Jerk

*Round 2: Split Jerk

Weightlifting

Metcon (Weight)

“Clean and Jerk Testing”

Every 1:30 x 5

5 Touch’n’Go Clean & Jerks @ 60%

-Rest 1:30-

Every 1:30 x 5

3 Drop & Reset Clean & Jerks @ 75%

-Rest 1:30-

Every 1:30 x 5

1 Clean & Jerk @ 90%+ (building)
Record final Clean & Jerk weight.

Metcon

Light Karen (Time)

150 Wall Balls (6/3kg)

[Time Cap: 8min]