Workout of the Day

Workout of the Day 8th Feb

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

Split Jerk

10 reps Footwork only (no bar)

10 BTN Split Jerks

10 Split Jerks with pause in dip

10 Split Jerks in the receiving position


Metcon (AMRAP – Reps)

CrossFit Open 14.4

14min AMRAP

60 cal Row

50 Toes to bars

40 Wall balls

30 Cleans

20 Muscle ups (ring)

Rx: 9/6kg, 61/43kg

Sc: 6/3kg, 43/30kg

Followed immediately by ‘the lift’
*back in 2014 there was no scaled division and each movement was a way of challenging athletes capacity and skill. We implore you to take the same approach.

Metcon (Weight)

6min to find…

1RM Clean and Jerk