Bye Frittttaaaaatttttaa

By August 24, 2019 Uncategorized

CrossFit Bondi – BEAST

Metcon (Time)

Lifting

No heave snatch balance + push press + pause snatch balance: 5 x (1+3+1) @60-70%

Hang power snatch + high hang snatch: 4 @ 60-70%

High hang snatch + hang snatch + below knee snatch: 4 @ 60-70%

**This should be lightish speed work. No misses

Metcon (Time)

Metcon

In pairs for time

50 Wallballs

50 Box jump over 30/24

50 Deadlifts 225/155

50 C2B/Pullups

50 Burpee bar touch

50 TTB

50 Deadlifts

50 Box jump over

50 Wallballs

Rest 5 mins

3 Rounds

22 Deficit HSPU 4″/2″

16 Muscle Up/BMU

10 Snatch 155/105

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