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