Workout of the Day

Workout of the Day 2nd Sep

Instinct Fitness – CrossFit Thorndon – CrossFit

View Public Whiteboard


Warm-up (No Measure)

10 Dowel Pass Throughs

1min Passive Hang

10 Wall Squats

5min EMOM

3 Position Power Snatch

3 Overhead Squats

w/ empty barbell


Metcon (Weight)

Every 90s for 12min (9 Sets)

Power Snatch + Overhead Squat + Squat Snatch


Metcon (Time)

21 Burpee Over Bar

21 Power Snatches

15 Burpee Over Bar

15 Overhead Squats

9 Burpee Over Bar

9 Squat Snatch

[Time Cap: 8min]

Rx: 50/35kg

Int: 35/25kg

Sc: 20/15kg
Q: How heavy should I go?

A: Light enough that you can finish within the time cap. It’s that simple!

If it is busy, be prepared to run through the workout in 2 heats.