Chipper and Barbell are back

By August 16, 2019 Uncategorized

CrossFit Bondi – BEAST

Lifting

Hang Power Snatch 4×3 (75%)

Power Snatch + Hang Squat Snatch 4×2 (Building Weight)

Snatch + OHS 4×2 (80%)

Metcon

In pairs

10 ROUNDS RD:RD

1 Leg less Rope Climb

2 Devil Press 22.5/15

3 Burpee Box Jump over

Rest 2 min

FOR TIME

30 Power Clean 135/95

30 H.S.P.U synchro

30 Power Snatch

30 Pull up synchro

30 Cals Row each

20 Front Squat 155/105

20 Deficit H.S.P.U synchro

20 OHS

20 C2B synchro

20 Cals Row each

10 Squat Clean 175/115

10 Strict H.S.P.U synchro

10 Squat Snatch

10 Bar muscle up synchro

10 Cals Row each

Rest 2 min

5 ROUNDS (indian file)

10 Deadlift 155/105

10 TTB

10 Wall balls 20/14

10 Burpees

Leave a Reply