Workout of the Day

Workout of the Day 8th August 2016

Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT


Clean and Jerk complex

Find 1 Rep Max for the following complex, in 15mins:

Power Clean + Hang Squat Clean + Front Squat + Push Jerk


Spend the first 5 minutes with the coach going through the weightlifting complex then…

EMOM for 10mins:

Perform the complex at a comfortable weight. Focus on technique and speed.


Metcon (3 Rounds for time)

3 Rounds, each for Time:

10 Front Squats

6 Shoulder 2 Overhead

200m Run

6 Shoulder 2 Overhead

10 Front Squats

Rest 2mins

Rx: 60/40 kg

Sc: 40/30 kg

Beg: 20/15 kg