Squat & Snatch Week 3

By April 15, 2019 Uncategorized

CrossFit Bondi – CROSSFIT

Strength Work

Squat

Week 3:

Back Squat 4 * 3

Set 1 @ 75%

Set 2 @ 80%

Set 3 + 4 @ 85%

then strip down to 75% and complete a set of max reps

Muscle Snatch

5 Min EMOM

3 Muscle Snatches Building weight from 30% of Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

50/35 Cal Row/Ski Buy In

then AMRAP

12 Deadlifts (225/155)

9 TTB

6 Burpees Over Bar

Rest 3 Min

5 MIn AMRAP

35/25 Cal Row/Ski Buy In

then AMRAP

6 Deadlifts (275/185)

9 TTB

6 Burpees Over Bar

Rest 3 Min

5 Min AMRAP

20/15 Cal Row/Ski Buy In

then AMRAP

3 Deadlifts (315/220)

9 TTB

6 Burpees Over Bar

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