Workout of the Day

Workout of the Day 6th July

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

400m Jog

3 Rounds

10 Banded Pull Aparts

10 Dowel Overhead Squats

30 Single Unders

Then build to first Snatch weight

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Metcon

Metcon (3 Rounds for time)

@0:00

400m Run

90 Double Unders

20 Squat Snatches 60/40kg

@ 10:00

400m Run

90 Double Unders

15 Squat Snatches 70/45kg

@ 20:00

400m Run

90 Double Unders

10 Squat Snatches 80/50kg
Rx: As above

Int: 40/30-50/35-60/40kg

Sc: Squat Cleans at Intermediate weights