CrossFit Bondi – CROSSFIT
Strength Work
Squat & Clean
A. 3 * 2 Front Squat (Heavy)
B. 3 * 10 Back Squats (Fast but controlled)
C. 3 * 2 Pausing Clean Pulls
With a clean grip, pull the bar just below your knees and pause for
3 full seconds before standing to full extension. Drop from the top, these are not TnG reps.
(Do a set every 90 Sec)
Metcon
Metcon (Time)
2 Rounds
10 Power Cleans (135/95)
10 Burpees
Rest 1 Min
2 Rounds
10 Thrusters
10 HR Push Ups
Rest 1 Min
2 Rounds
10 Deadlifts
10 Pull Ups