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