Workout of the Day

Workout of the Day 8th Sep

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

800m Jog


3 Rounds

10 Banded Good Mornings

10 Reverse Lunges

5 Barbell Hang Power Clean


Hang Power Clean (10min to find 1RM)


Metcon (Time)

800m Run

27 Hang Power Cleans

600m Run

21 Hang Power Cleans

400m Run

15 Hang Power Cleans

200m Run

9 Hang Power Cleans

[Cap 15min]

Rx: 60/40kg

Int: 50/35kg

Sc: 40/30kg
Workout Notes

Target time: 12min

Today’s workout is a simple couplet that’s all about breathing and pacing. We want to test our ability to hold on to the barbell and our technique during the run.

Run: Find your pace quickly on each set, don’t just shuffle down the street.

Hang Power Cleans: Slow is smooth, smooth is fast. We are aiming for unbroken sets all the way through. If you aren’t using hook-grip you’re going to wish you did.