CrossFit Bondi – BEAST
Metcon (Time)
Lifting
Muscle Snatch + Drop Snatch – build until failure (EMOM)
Pause Snatch balance (3 sec in bottom): 3,2,2,1,1,1 every 90 seconds
Hang Snatch + Snatch: 10 Rounds building every 90 seconds
Metcon
42-30-18-12
C&J (135,155,185,225/95,105,135,155)
HSPU (Standard, Strict, Deficit 45/25″, SD 45/25″)
Rest 5 min
800/600m Row & Ski (working together)
50 Synchro Burpee over bar
50 Snatch (165/105)
Rest 5 min
3 Rounds
400m Run
20 Synchro TTB
30 Synchro air squat
4 lap HSW (each)/6 WW