Barbell Work

By June 15, 2019 Uncategorized

CrossFit Bondi – BEAST

Metcon (Time)

Lifting

Snatch lift off (2 sec pause at knee) into Hang Power Snatch x 5 sets @80% (power)

Snatch High Pull + Hang Snatch + Snatch Balance x 5 sets @ 70%

E2MOM x 6

High Hang Snatch + Snatch @ 70%

Metcon

For time in pairs

40 Double Unders

50 x Snatch 95/65

80 Double Unders

40 x Snatch 135/95

120 Double Unders

30 x Snatch 155/105

160 Double Unders

20 x Snatch 175/115

200 Double Unders

10 x Snatch 195/125

Rest 4 mins

10 Rounds “DT” (9-6-3 @ 185/135)

*3 Synchro BMU after each round

Rest 4 mins

10 Rounds RD:RD

12/9 Cal Bike (/Row)

8 x Burpee Jump Over Box 24/20

4 x Devil Press 22.5/15

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