Workout of the Day

Workout of the Day 9th January

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.


Hang Snatch + Overhead Squat (2 HS + 1 OHS, build to daily max)


Metcon (2 Rounds for reps)

“Death by:”

Hang Snatch @ 50/35kg


Ring Dips (Sc: Push Ups x2)

Once you fail, move immediately to 1 Ring Dip in the following minute.