Workout of the Day

Workout of the Day 7th Sep

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

2 Rounds

1:00 Machine

8 KB Windmills per arm

10 Dowel Overhead Squats


5 Snatch Deadlifts

5 Snatch High Pulls

5 Muscle Snatch

5 Power Snatch

5 Squat Snatch


Metcon (Weight)

8 Sets, go every 75s

Halting Snatch Deadlift + Hang Snatch
Today we are developing our position in the pull of the snatch. For the halting deadlifts, pause for 2s at the knee before finishing the pull.

The Hang snatch will start at the same position as the halt. You must make contact with the bar at the hip in the final phase of the pull.

Catch in a squat or as low as possible.


Metcon (3 Rounds for time)

3 Sets (go every 7min)

6 Bar Muscle Ups

5 Power Snatches

4 Burpee Bar Muscle Ups

3 Squat Snatches

[Cap per set – 4min]

Rx: 70/45kg

Int: 50/35kg, 10 C2B/5 Burpee C2B

Sc: 35/25kg, 10Jumping Pull Ups/5 Burpees
Workout Notes

Target time per set: 3min

Today’s workout includes two high skill movements in very short sets. Each set allows for a lot of rest so we can push the pace.

On the muscle ups go as big as possible on your sets or go for quick singles.

Control the pace on the power snatches so you have something in the tank for the rest of the round.

Attack the final squat snatches but make sure each rep is clean and you aren’t running your reps forward.