Workout of the Day

Workout of the Day 6th Sep

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

1min each:

Front Rack Stretch

Leg Swings

Iron Cross

3 Sets, with empty barbell:

3 Position Muscle Clean

3 Position Power Clean

Weightlifting

Clean and Jerk (3×10 @ 40-50%)

3 Sets of 10 touch & go Clean & Jerk. Focus on position, timing, and breathing. Rest as needed between sets.

Metcon

Metcon (3 Rounds for reps)

5min AMRAP

3 Power Cleans (60/40)

6 Push Ups

9 Air Squats

-5:00 Rest-

5min AMRAP

3 Power Cleans (70/45)

6 Push Ups

9 Air Squats

-5:00 Rest-

5min AMRAP

3 Power Cleans (80/50)

6 Push Ups

9 Air Squats

Rx: As above

Scaling: Reduce the load but increase with each AMRAP.

Metcon (3 Rounds for reps)

5min AMRAP

3 Power Cleans (60/40)

6 Push Ups

9 Air Squats

-5:00 Rest-

5min AMRAP

3 Power Cleans (70/45)

6 Push Ups

9 Air Squats

-5:00 Rest-

5min AMRAP

3 Power Cleans (80/50)

6 Push Ups

9 Air Squats

Rx: As above

Scaling: Reduce the load but increase with each AMRAP.

Metcon (3 Rounds for reps)

5min AMRAP

3 Power Cleans (60/40)

6 Push Ups

9 Air Squats

-5:00 Rest-

5min AMRAP

3 Power Cleans (70/45)

6 Push Ups

9 Air Squats

-5:00 Rest-

5min AMRAP

3 Power Cleans (80/50)

6 Push Ups

9 Air Squats

Rx: As above

Scaling: Reduce the load but increase with each AMRAP.