Workout of the Day

Workout of the Day 9th Sep

Instinct Fitness – CrossFit Thorndon – CrossFit

View Public Whiteboard


Warm-up (No Measure)

15 Dowel Pass Throughs

15 Dowel OHS

EMOM 6min

1: 3 Position Power Snatch

2: 3 Position Squat Snatch


Metcon (Weight)

Every 90s x 7 sets

Power Snatch with pause (in catch)


Hang Squat Snatch with pause

Working between 70-80% of 1RM


Metcon (Time)

3 Rounds

400m Run

21 DB Snatches, alternating

12 DB Goblet Squats

Rx: 22.5/15kg

Int: 15/10kg

Sc: 10/5kg

Can you go unbroken on the DB?

Can you hold sub 2:00 400s for all 3 rounds?