Da Boiz

By November 29, 2019 Uncategorized

CrossFit Bondi – BEAST

Metcon (Time)

1) Squat clean: 10 rounds – Every 2 minutes, perform:

-2x squat clean (Work up to a max for the day)

2) Push press + push jerk + split jerk: For as long as possible, every 60 seconds, perform:

-1x push press + 1x push jerk + 1x split jerk

*For these, start at a moderate load and increase the weight each round. Once you fail in the push press, you will eliminate that movement and continue going up with 1x push jerk + 1x split jerk. Once you fail in the push jerk, continue going up with 1x split jerk. Once you miss in the split jerk, you are done.

3) For Time

48 Cal AB Leg Only

60 S2O (155)

32 Cal AB Leg Only

40 S2O

16 Cal AB Leg Only

20 S2O

4) 5 rounds:

-5x Romanian deadlift (Start at a moderate to heavy load and increase the weight each round).

-Rest as needed

-60 second weighted plank (AHAP)

-Rest as needed

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