Workout of the Day

Workout of theDay 4th July

Instinct Fitness – CrossFit Thorndon – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1min Foam roll Glutes

1min Foam roll Quads

1min Front Rack stretch

2 Rounds

5 Hang Power

5 Push Jerks

*pause in the catch for 3s on each rep

Strength

Metcon (Weight)

Every 90sec for 8 sets (12min)

2 Hang Cleans + 2 Push Jerk

*Increase load after each successful attempt

Metcon

Metcon (Time)

2 Rounds

20 Burpee Over Bar

20 Deadlifts

20 Hang Power Cleans

20 Push Jerks

Rx: 60/40

Int: 50/35

Sc: 35/25

Metcon (Time)

2 Rounds

20 Burpee Over Bar

20 Deadlifts

20 Hang Power Cleans

20 Push Jerks

Rx: 60/40

Int: 50/35

Sc: 35/25