CrossFit Bondi – BONDI BARBELL CLUB
Skill Work
Dip Muscle Snatch
4 * 3 (Building)
Want to improve bar position at the hip and focus on vertical leg drive in the pull of the snatch.
Snatch Push Back + Snatch Pull
4 *Snatch Push Back + Hang Snatch Pull
(Bar path development)
Snatch Complex
4 * Snatch Push Press + OHS (2+1) Build a heavy double
Strength Work
Hang Snatch Pull
4 * 2 Hang Snatch Pull @ 90% (Snatch)
Metcon
Metcon (Time)
100 Power Snatches (45/35)
(Do not drop empty bars on the ground)