Workout of the Day

Workout of the Day 7th Dec

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

1min Kneeling

20 Straddle Toe Touches

10 Narrow Squats

5 Inchworms

Snatch Warm Up

5 J Curls

5 BTN Snatch Grip Press

5 Strict Snatch Balance

5 Muscle Snatch

5 Power Snatch

5 Squat Snatch


Snatch (6 reps every 2min x 6 sets (12min))

Perform at a weight you can comfortably go touch & go (approx. 60%).


Metcon (AMRAP – Rounds and Reps)

In Pairs;

11min AMRAP


Synchro Kettlebell Swings


Wall Balls

Rx: 24/16 KB, 100/70 DL, 9/6 WB

Sc: 16/12 KB, 60/40 DL, 6/3 WB
Both team members will perform the KB Swings synchronised. The deadlifts and wall balls only need to be performed by one person and can be split any way.