Treble

By July 27, 2019 Uncategorized

CrossFit Bondi – BEAST

Metcon (Time)

Lifting

E2MOM for 12 minutes (6 sets):

Jerk Dip + Push Jerk with a Pause + Split Jerk with a Pause @ 70-80% of 1-RM Jerk

E2MOM for 6 minutes (3 sets):

3-Position Clean @ 65-75%

(high hang, mid-thigh, floor)

E2MOM for 6 minutes (3 sets):

Hang Clean + Clean @ 75-85%

E2MOM for 8 minutes (4 sets):

Clean @ 85-95%

Metcon

In pairs

15min AMRAP (broken anyway)

60 x Wallballs

40 x Deadlift 185/135

20 x BMU

Rest 4 mins

15 min AMRAP (RD:RD)

12 x TTB

9 x Lateral burpee over bar

6 x Clean & Jerk 135/95

Rest 4 mins

15min AMRAP (Indian file)

10 x Snatch 95/65

10 x Box Jump Over

10 x Ring drip

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