Couplet fun

By August 3, 2019 Uncategorized

CrossFit Bondi – BEAST

Metcon (Time)

Lifting

Snatch Balance + OHS: 3 x (2+1), 3 x (1+1)

Power snatch + high hang squat snatch + below knee hang squat snatch: 4 @ 70%

Snatch (2 sec pause in catch) + snatch: 4 @ 80%

Metcon

In pairs for time

Complete 150/120 Cal Row while

10 Rounds

5 x DBall Clean 150/100

20m DBall Walk

Rest 4 mins

Complete 150/120 Cal bike while

10 Rounds

12 Double KB Front squat 24/16

20 x Double KB OH walking lunge

Rest 4 mins

Complete 150/120 Cal ski while

10 rounds

6 Hang squat clean 135/95

6 BMU

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