Workout of the Day

Workout of the Day 9th Aug

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds, with empty bar

5 Muscle Snatch

5 Hip Snatch

5 Hang Snatch

5 Snatch from mid shin

Weightlifting

Metcon (Weight)

Every 2min for 10mins

3 Position Power Snatch

3 Position Squat Snatch
Perform all 3 power variations without letting go. Then drop and reset for the 3 squat variations.

Metcon

Metcon (AMRAP – Reps)

In Teams of 2

20min AMRAP

3-6-9-12-15-18…etc

Burpees

KB Swings

Wall Balls

[Score = Total Reps]

Rx: 24/16, 9/6

Sc: Reduce loads