Cleans

By October 27, 2019 Uncategorized

CrossFit Bondi – CROSSFIT

Weightlifting

Clean Complex (Building Weight)

Every 90 Sec * 5

1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Jerk

Squat Clean

Every 15 Sec *12

(Building on last week)

1 Squat Clean + Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

3 Bar MU

6/6 DB Squat Clean & Jerk (22.5/15 Kg)

9 Burpee Box Jumps

Rest 2 Min

5 Min AMRAP

6 DB Split Snatch

9 DB OH Lunge

200 M Run

(Rx+ 30/20 Kg DB, Just 1 DB)

Midline Tabata

1: Ring Support Hold

2: Hollow Rocks

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