CrossFit Bondi – BEAST
Metcon (Time)
Lifting
Snatch lift off (2 sec pause at knee) into Hang Power Snatch x 5 sets @80% (power)
Snatch High Pull + Hang Snatch + Snatch Balance x 5 sets @ 70%
E2MOM x 6
High Hang Snatch + Snatch @ 70%
Metcon
For time in pairs
40 Double Unders
50 x Snatch 95/65
80 Double Unders
40 x Snatch 135/95
120 Double Unders
30 x Snatch 155/105
160 Double Unders
20 x Snatch 175/115
200 Double Unders
10 x Snatch 195/125
Rest 4 mins
10 Rounds “DT” (9-6-3 @ 185/135)
*3 Synchro BMU after each round
Rest 4 mins
10 Rounds RD:RD
12/9 Cal Bike (/Row)
8 x Burpee Jump Over Box 24/20
4 x Devil Press 22.5/15