Workout of the Day

Workout of the Day 7th Oct

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

1min Front Rack stretch

1min Squat hold

Split Jerk footwork practice:

– WITHOUT BARBELL

Step to split x5

Jump to split x5

– WITH BARBELL

BTN Split Jerk x5

Pause Split Jerk x5

Weightlifting

Metcon (Weight)

Every 90s for 15min:

1 Clean + 1 Front Squat + 1 Jerk

*increase by 5kg every 90s

Metcon

Metcon (2 Rounds for reps)

6min AMRAP

3 Power Cleans

3 Front Squats

3 Push Jerks

Rx: 70/45kg

Int: 60/40kg

Sc: 40/30kg

Rest 3min

6min AMRAP

6 Burpee Over DBs

8 DB Power Clean

10 DB Front Rack Lunges

Rx: 22.5s/15s

Int: 15s/10s

Sc: 10s/5s