Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up (No Measure)
Barbell Warm Up
5 Snatch Pull
5 Muscle Snatch
5 Power Snatch
5 Squat Snatch
For all lifts below 50% perform 2 reps of the complex.
Weightlifting
Hang Snatch + Overhead Squat (2 HS + 1 OHS, build to daily max)
Metcon
Metcon (2 Rounds for reps)
“Death by:”
Hang Snatch @ 50/35kg
then,
Ring Dips (Sc: Push Ups x2)
Once you fail, move immediately to 1 Ring Dip in the following minute.