Workout of the Day

Workout of the Day 6th Feb

Instinct Fitness – CrossFit Thorndon – CrossFit


Warm-up (No Measure)

Power Snatch Prep

5 J-Curls

5 Snatch Pulls

5 Muscle Snatch

5 Power Snatch “no feet”

5 Power Snatch “with feet”


Power Snatch (Build to 2RM – 10min)

Metcon (No Measure)

6min EMOM

7 TnG Power Snatch @ 50% of daily 2RM


Metcon (Time)

Snatch DT

5 Rounds

12 Deadlifts

9 Hang Snatch

6 Overhead Squats

Rx: 60/40kg

Scaled: 40/30kg

Beginner: Empty Barbell

16min Cap

CrossFit45 WOD

Metcon (No Measure)

Snatch Warm Up

a. 10min to find 2RM Power Snatch

b. Snatch DT

5 Rounds

12 Deadlift

9 Hang Snatch

6 Overhead Squat