Workout of the Day

Workout of the Day 9th July

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

30 Plate Hops

10 Single Leg RDL, per side

10 Single Arm Strict Press, per side

Then…

5 Sets, building weight

3-Pos Clean+ Push Press + Push Jerk + Split Jerk

Strength

Power Clean (Build to Heavy Double)

Every 90s x 12

Start at 60% and increase 2.5kg each lift. Not Touch & Go.

Metcon

Metcon (5 Rounds for reps)

5x 3:00 AMRAP

5 Clean & Jerks

10 Box Jump with step down

Rest 1:00 between AMRAPs

Set 1: 5 C&J @ 60/40kg

Set 2: 4 C&J @ 70/45kg

Set 3: 3 C&J @ 80/55kg

Set 4: 2 C&J @ 90/65kg

Set 5: 1 C&J @ 100/70kg

*all sets must be touch & go.