Technique work

By May 18, 2019 Uncategorized

CrossFit Bondi – BEAST

Metcon (Time)

Lifting

Lifts at 60-70%. Focus on tech, no misses

Every 90 seconds for 6 rounds

Snatch Pull + Power Snatch

Every 90 seconds for 6 rounds

Snatch (2 sec pause at knee, 2 sec pause in receiving)

Every 90 seconds for 6 rounds

Clean Pull + Power Clean + Push Jerk (2 sec pause at knee, 2 sec pause in jerk catch)

Every 90 seconds for 6 rounds

Clean + Split Jerk (2 sec pause in jerk catch)

Metcon

In Pairs

5 Rounds for time

30-24-18-12-6 Cluster *Increase weight (95/65, 135/95, 155/105, 185/115, 205/125)

30 C2B

40 Box Jump Over

Rest 3 min (From last finisher)

10 Round RD:RD

15/12 Cal Bike/Ski

15 DB Snatch 22.5/15

10m HSW (4 Wall Walk)

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