Saturday’s are baaaaccckkk

By November 16, 2019 Uncategorized

CrossFit Bondi – BEAST

Metcon (Weight)

Back squat:

Set 1: At 75-80% rep out (goal is 10-12, if you do more, great)

Set 2: Add 20-40lbs rep out (goal is 4-6)

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

Clean Pull + Clean + Front Squat + Clean + Jerk: 4 working sets

Clean and Jerk: 4 singles

Metcon (Time)

Metcon

In pairs

20min AMRAP

5 Rounds

A: 20/15 Cal Bike

B: 20 TTB

Then,

Max squat clean (155/105)

*Partner holds plank

4 min rest

12 Rounds RD:RD

10 x Deadlift*

10 x Burpee over bar

10 x Box jump over (24/20)

*Deadlift (95/65, 135/95, 185/135, 225/155, 275/175, 315/205)

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