CrossFit Bondi – BONDI BARBELL CLUB
Skill Work
Snatch Push Press
Snatch Push Press: 2×3, 2×2, 2×1. Work up in weight as reps decrease
Snatch Complex
2 position snatch (low hang, floor): 2 sets @ 78% of best snatch. 2 sets @82%, 2 set @ 82%+%.
Strength Work
Snatch Deadlift
Snatch Deadlift: 3×3 @ 105% of best snatch.
Metcon
Metcon (Time)
20 HR Push Ups
5 Squat Snatch (135/95)
16 HR Push Ups
4 Squat Snatch
12 HR Push Ups
3 Squat Snatch
8 HR Push Ups
2 Squat Snatch
4 HR Push Ups
1 Squat Snatch