Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
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”
Weightlifting
Power Snatch (Build to 2RM – 10min)
Metcon (No Measure)
6min EMOM
7 TnG Power Snatch @ 50% of daily 2RM
Metcon
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