Hatch Squat Week 9/12

CrossFit Bondi – CROSSFIT

Strength Work

Squat Hatch

Back squat

60%x 5 reps

70%x 3 reps

80%x 2 reps

90%x 2 reps

95%x 1 rep.

Front Squat Hatch

Front squat

65%x 5 reps

65%x 5 reps

65%x 5 reps

65%x 5 reps

Metcon

Metcon (Time)

30 HR Push ups

200m row/ski

30 Ring dips

250m row/ski

30 DB Push Press (22.5/15 Kg)

300m row/ski

30 DB Thrusters

350m row/ski

30 DB Snatches

(All done with1 DB)

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