Workout of the Day

Workout of the Day 3rd Aug

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

1min Front Rack Stretch

2 Rounds with empty BB

5 Deadlifts

5 Hang Cleans

5 Split Jerk

Spend 2min practicing Split Jerk footwork.


Metcon (Weight)

Build to max in the complex:

3 Deadlifts

2 Hang Squat Cleans

1 Split Jerk


Metcon (4 Rounds for reps)

4 Rounds

1:00 Thrusters

1:00 Kipping Pull Ups (no butterfly)

1:00 Power Snatches

1:00 Assault Bike

2:00 Rest

Rx: 35/25kg