CrossFit Bondi – BEAST
Metcon (Time)
Lifting
Snatch Push Press + OHS + Snatch Push Press + OHS: (1+1+1+1) x 5
Snatch pull+ snatch high pull + power snatch: (1+1+1) x 4
3 position snatch: 2 @ 70%, 2 @ 75%, 1 @ 80%
Metcon
In pairs for time
3 Rounds
20 SHSPU (synchro)
20 Squat Clean (155/105, 185/135, 225/155)
Rest 5 mins
30 Cal AB (each)
45 Ring Muscle Ups
60 OHS 155/105
Rest 5 mins
10 Legless rope climbs
5 Cross lap HSW (each)/10 wall walk
60 DB Squat Snatch 30/20kg
5 Cross lap HSW (each)/10 wall walk
10 Pegboard