Workout of the Day

Workout of the Day 5th December

Instinct Fitness – CrossFit Thorndon – CrossFit


Warm-up (No Measure)

With Dowel…

60sec Shoulder Dislocates

60sec Sotts Press

60sec Overhead Squats

With Barbell

10 J-Curls

5 Snatch Pull

5 Muscle Snatch

5 Power Snatch

5 Squat Snatch


Metcon (Weight)

Hang Snatch + Full Snatch + Overhead Squat

[12min to find max]


Metcon (Time)

For Time

10 to 1

Hang Snatch


Overhead Squat

Rx: 50/35kg

CrossFit45 WOD

Metcon (AMRAP – Rounds)

16min EMOM

1: 10 Hang Power Cleans (50/35)

2: 10-15 Wall Balls (9/6)
Both movements should be unbroken. Modify weight for HPC to allow, and keep wall ball sets unbroken.