Workout of the Day

Workout of the Day

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

Bear Crawl Soccer

Barbell Warm Up

10 J-Curls

10 Kang Squats

10 Jumping Back Squats

10 Power Clean & Jerks

Warm-up (No Measure)

Bear Crawl Soccer

Barbell Warm Up

10 J-Curls

10 Kang Squats

10 Jumping Back Squats

10 Power Clean & Jerks

Weightlifting

Power Clean + Push Jerk (10-8-6-4-2)

All sets are touch & go. Increase load each set.

Metcon

Metcon (AMRAP – Reps)

6x 1min on, 1min off

15 Push Ups

Max Clean & Jerk with time remaining
Score = total accumulated reps

Rx: 70/45

Int: 50/35

Sc: 35/25

*Scale Push Ups so you can complete them in under 30s.