CrossFit Bondi – CROSSFIT
Strength Work
Snatch Grip Deadlift
Every 30 sec, for 6 min (12 sets)
1 Snatch Grip Deadlift @ 110% of Snatch
Snatch EMOM
9 Min EMOM
1 – 3: 1 Snatch Pull + 1 Power Snatch + 1 OH Squat
4 – 6: 1 Hang Squat Snatch + 1 Snatch Balance
7 – 9: Build heavy TnG Squat Snatch 2 Reps
Metcon
Metcon (Time)
50 Air Squats
40 KB Swings (32/24kg)
20 Strict HSPU
100 Double-Unders
20 Strict HSPU
40 KB Swings (32/24kg)
50 Air Squats