Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
Snatch Warm Up
5 J-Curls
then, 2 Sets
5 Snatch Pull
5 Muscle Snatch
5 Power Snatch
5 Squat Snatch
Partner Assisted Pike Stretch
Partner Assisted Hanging Thoracic Stretch
Weightlifting
Power Snatch (Build to 3RM Touch & Go)
Metcon
Heavy Isabel (Time)
30 Snatches for time
Rx: 80/50kg
Int: 60/40kg
Sc: 30/20
Scale to allow good form on every single rep while pushing the intensity on this short workout.