Barbel Thursday

CrossFit Bondi – CROSSFIT

Weightlifting

Snatch Complex

Every 90 Sec for 4 Sets

3 Pos Power Snatch & 1 Snatch Balance

Working 50 – 60% of 1 RM Power Snatch

Focus on foot positioning and transitioning from 1st to 2nd to 3rd pull.

This is not a opportunity to max out !!!

Metcon

Metcon (Time)

3 Rounds

15 Barbell Burpees

12/9 Cal Ski/Bike

3 Rope Climbs

Into

10 Power Clean and Jerks (135/95)

10 Power Clean and Jerks (155/105)

10 Power Clean and Jerks (185/135)

Midline

2 Sets:

20 Weighted AbMat Sit-ups

1 Minute D-Ball Hold

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