Press

By August 15, 2019 Uncategorized

CrossFit Bondi – CROSSFIT

Strength Work

Press Complex

Every 30 Sec for 20 Rounds

1: 5 Strict Press @ 70%

2: 5 Push Press

3: 5 Push Jerk

4: 3 Clean & Jerk

5: Rest

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

600 M Run

1 Round

4 Power Snatch (135/95)

8 Chest to Bar

12 Burpee over Bar

AMRAP Thrusters in Time Remaining (135/95)

Rest 2 Minutes

5 Min AMRAP

400 M Run

2 Rounds

4 Power Snatches (155/105)

8 Chest to Bar

12 Burpees Over Bar

AMRAP Thrusters in Time Remaining (155/105)

Rest 2 Minutes

5 Min AMRAP

200 M Run

3 Rounds

4 Power Snatches (185/135)

8 Chest to Bar

12 Burpees Over Bar

AMRAP Thrusters in Time Remaining (185/135)

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