Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up (No Measure)
10 Spiderman Lunge in place R/L
10 KB Russian Swing
10 Iron Cross Stretch
5×1 Pause Power Clean + Hang Power Clean + Power Clean @ 55-65%
3×1 Power Clean @ 75-85%
3×1 Power Clean @ 90%+
The initial complex will engrain the correct movement pattern for our pull. Take the time to do it correctly before loading the bar for the heavier lifts.
Metcon (AMRAP – Reps)
Russian KB Swing
[Target Score – 170 reps]
Go big on the KB Swings, no need to break these up as your grip will have plenty of time to recover during the burpees.
Keep burpees smooth and methodical, a good speed to hold would be around 3s per rep.