CrossFit Bondi – BEAST
Metcon (Time)
Lifting
Lifts at 60-70%. Focus on tech, no misses
Every 90 seconds for 6 rounds
Snatch Pull + Power Snatch
Every 90 seconds for 6 rounds
Snatch (2 sec pause at knee, 2 sec pause in receiving)
Every 90 seconds for 6 rounds
Clean Pull + Power Clean + Push Jerk (2 sec pause at knee, 2 sec pause in jerk catch)
Every 90 seconds for 6 rounds
Clean + Split Jerk (2 sec pause in jerk catch)
Metcon
In Pairs
5 Rounds for time
30-24-18-12-6 Cluster *Increase weight (95/65, 135/95, 155/105, 185/115, 205/125)
30 C2B
40 Box Jump Over
Rest 3 min (From last finisher)
10 Round RD:RD
15/12 Cal Bike/Ski
15 DB Snatch 22.5/15
10m HSW (4 Wall Walk)