Workout of the Day

Workout of the Day 9th Apr

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

3 rounds

10 Kip swings

8 Alternating step ups

5 Jefferson curls

5 Muscle snatch

5 Power snatch


Metcon (Time)

30 Rounds

1 Snatch

4 Toes to Bar

8 Alternating Box Step Ups

Time cap = 30 min

Rx: 70/45kg Squat snatch

Int: 50/35kg, Squat snatch

Sc: 30/25kg, Power snatch, Hanging knee raise

Today’s workout is a high skill, low rep. A great chance to practice some of the more challenging movements.

This one is going to take a little focus to keep track of the 30 rounds (considering people lost count on the 6 rounder this week).