Squat

By September 1, 2019 Uncategorized

CrossFit Bondi – CROSSFIT

Strength Work

Back squat (4 * 2 Complex @ 85%)

1+1\4 squat

1 full squat to bottom

1/4 up and back down

stand up = 1 rep

Squat Clean

Every 30 Sec * 10

1 Power Clean + 1 Hang Squat Clean & Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

400m Run

9 HSPU

20/15 Cal Bike

12 DB Push Press (22.5/15Kg)

20/15 Cal Ski

15 DB Hang Squat Clean

at 11 Min Mark

Max Burpees

(Try and hit 15+ Burpees)

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