Instinct Fitness – CrossFit Thorndon – CrossFit
Weightlifting
Metcon (Weight)
Using one bar, find your 1RM…
Snatch
Clean
Deadlift
Maximum of 15min per lift, 45min total. The bar load can only go down to warm up for the subsequent lift.
Score = total weight lifted
SCALED
Spend 5min on technique then perform:
5min EMOM of 5 reps @ a light weight
Metcon (No Measure)
Finisher: Coaches choice
Metcon (No Measure)
Finisher: Coaches choice