Party Muscle

By September 5, 2019 Uncategorized

CrossFit Bondi – CROSSFIT

Metcon

Metcon (No Measure)

4 Rounds

Build 10 RM DB Bench Press

20 Empty Bar Bicep Curls

20 OH DB Tricep Extension

Metcon

EMOM Snatch Complex

1-2-3 : 2 Power Snatches + 1 Snatch Balance @ 70%

4-5-6 : 2 Power Snatches + 1 Snatch Balance @75%

7-8 : 1 Power Snatch + Snatch Balance @ 80%

9-10 : 1 Power Snatch + Snatch Balance @ 85%

1 minute weight change

12-13: 5 TnG Power Snatches @ 65%

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

3 Man Makers (22.5/15 Kg)

6 DB Thrusters

9 HSPU

12/9 Cal Bike/Ski

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