Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT
Weightlifting
Clean and Jerk complex
Find 1 Rep Max for the following complex, in 15mins:
Power Clean + Hang Squat Clean + Front Squat + Push Jerk
Beginners:
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
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