Maaaaa. The meatloaaaf

By November 23, 2019 Uncategorized

CrossFit Bondi – BEAST

Back Squat

Back Squat

*If you hit 9+ reps on set 1 last week increase minimum 20/10lbs depending on how many reps you hit.

Every 3min

Set 1: At 75-80% max reps

Set 2: Add 40/20lbs max reps

Set 3-5: 8 @ 80% of set 1

Metcon (Weight)

Snatch E2MOM

0-8min Two position pause hang snatch + pause snatch: (2+1) x 2, (1+1) x 2

8-20min Snatch high pull + snatch: 2 x 75%, 2 x 80%, 2 x 85%

Metcon (Time)

Metcon

In pairs for time. All rounds begin with EMOM

70 Squat snatch 115/80

*E2MOM 10 synchro burpee over bar

Rest 4 min (Approx)

2000/1500m ski

*E2MOM both 10m HSW

Rest 4 min (Approx)

12 Rounds RD:RD

8 x Double KB Snatch 24/16

8 x Double KB front squat

*E2MOM 12/9 Cal AB EACH

Leave a Reply