Workout of the Day

Workout of the Day 4th Jan

Instinct Fitness – CrossFit Thorndon – CrossFit

View Public Whiteboard


Warm-up (No Measure)

10 Air Squats with pause

1min Squat Hold

Barbell Yoga

5 J-Curls

5 Muscle Clean from Hip

5 Front Rack Openers

5 Front Squats

5 BTN Press

5 Kang Squats


Olympic Lifting Total (Total Weight)

Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)
Format for today’s lifting:

The goal today is to achieve the highest possible lift using only 3 attempts in the Snatch and Clean & Jerk, be accurate.

Each lift will start with a 10min warm up period. Use this time to build up to a starting weight and dial in your technique.

This will be followed by a 10min lifting period where your 3 attempts can be made. You must call your weight FIRST by writing it on the whiteboard, good lifts will stand, fails will be crossed out but still count towards your 3 lifts.