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