Workout of the Day

Workout of the Day 5th May

Instinct Fitness – CrossFit Thorndon – CrossFit

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Pairs Workout

Metcon (Time)


Synchro Toes 2 Bar

Thrusters (40/30kg)

Synchro Bar Facing Burpee

[Time Cap: 15min]

Metcon (Weight)

Squat Clean Ladder:

EMOM Perform 1 Squat Clean starting at 60/40kg.

*Each minute increase by 5kg.

Both team members must lift in the same minute using the same bar. If one partner fails they are out but the other partner can continue up the ladder.

Score = combined weight. E.g. partner A lifted 65kg, partner B lifted 80kg, score is 145kg for the team.
Remember to use correct barbell etiquette at all times:

– Don’t hoard the 2.5kg and 5kg plates.

– Always use clips.

– Never stand or walk in front of someone lifting.

– Encourage, don’t coach.