Workout of the Day

Workout of the Day 4th Aug

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

3 Sets

300m Row

10 Spiderman Lunge in place R/L

10 KB Russian Swing

10 Iron Cross Stretch


Metcon (Weight)

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)

7min AMRAP


Russian KB Swing


Rx: 32/24kg

Int: 24/16kg

Sc: 12/8kg
[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.