CrossFit Bondi – BEAST
Back Squat
Back Squat
*If you hit 9+ reps on set 1 last week increase minimum 20/10lbs depending on how many reps you hit.
Every 3min
Set 1: At 75-80% max reps
Set 2: Add 40/20lbs max reps
Set 3-5: 8 @ 80% of set 1
Metcon (Weight)
Snatch E2MOM
0-8min Two position pause hang snatch + pause snatch: (2+1) x 2, (1+1) x 2
8-20min Snatch high pull + snatch: 2 x 75%, 2 x 80%, 2 x 85%
Metcon (Time)
Metcon
In pairs for time. All rounds begin with EMOM
70 Squat snatch 115/80
*E2MOM 10 synchro burpee over bar
Rest 4 min (Approx)
2000/1500m ski
*E2MOM both 10m HSW
Rest 4 min (Approx)
12 Rounds RD:RD
8 x Double KB Snatch 24/16
8 x Double KB front squat
*E2MOM 12/9 Cal AB EACH