Workout of the Day

Workout of the Day 5th Apr

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

2 Rounds

5 J-Curls

5 Snatch Pulls

5 Muscle Snatch

5 Power Snatch

5 Squat Snatch

Rd 1 – Dowel

Rd 2 – Barbell


Metcon (Weight)

Every 2mins for 12mins (6 sets)

5 Squat Snatches @ 70-75%
Complete each set as fast as possible while still being technically sound. We want to see if you can maintain form as fatigue sets in.


Metcon (Time)

50/40cal Assault Bike

30 Ground to Overhead

Time cap: 7min

Rx: 60/40kg

Int: 50/35kg

Sc: 35/25kg
All out sprint! Go in 2 heats as this one may get hard to keep count as you fatigue.