Workout of the Day 8th Oct

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

200m Jog

10 Active Spidermans

1:00 Squat Hold

200m Jog

10 Dowel Pass Throughs

10 Overhead Squats

Warm-up (No Measure)

Snatch Warm Up

5 Snatch Pull

5 Muscle Snatch

5 Power Snatch

5 Deep Power Snatch

5 Squat Snatch

Strength

Metcon (Weight)

Every 90sec for 12mins

3 TnG Power Snatch

Metcon (Weight)

Every 90sec for 12mins

3 TnG Power Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

12 Wall Balls

9 Bar Facing Burpees

6 Power Snatch

Rx: 60/40kg

Int: 50/35kg

Sc: 35/25kg