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By September 7, 2019 Uncategorized

CrossFit Bondi – BEAST

Metcon (Time)

Lifting

Snatch Push Press + OHS + Snatch Push Press + OHS: (1+1+1+1) x 5

Snatch pull+ snatch high pull + power snatch: (1+1+1) x 4

3 position snatch: 2 @ 70%, 2 @ 75%, 1 @ 80%

Metcon

In pairs for time

3 Rounds

20 SHSPU (synchro)

20 Squat Clean (155/105, 185/135, 225/155)

Rest 5 mins

30 Cal AB (each)

45 Ring Muscle Ups

60 OHS 155/105

Rest 5 mins

10 Legless rope climbs

5 Cross lap HSW (each)/10 wall walk

60 DB Squat Snatch 30/20kg

5 Cross lap HSW (each)/10 wall walk

10 Pegboard

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