The last of the year

By December 27, 2019 Uncategorized

CrossFit Bondi – BEAST

Lifting

OH Squat (3×2, 2×2, 1×3)

Snatch Pull + Snatch High Pull + Power Snatch + Hang Power Snatch x (1,1,1,1×5)

Every 2 minutes x 6 Rounds

3 Hang Squat Snatch (Building weight. Start at 60% of 1RM)

Metcon

In Pairs

For Time

20-16-12-8-4

Bar muscle up

1 lap handstand walk each

Cluster (155/105)

1 lap handstand walk each

Rest 4 minutes

100 DB box step up (25/17.5)

80 DB alt snatch

60 DB OH lunges

40 DB alt Clean and Jerk

Rest 4 minutes

10 Rounds (RD:RD)

9 cals Bike

7 deadlift (135/95)

5 Hang squat clean

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