CrossFit Bondi – BONDI BARBELL CLUB
Strength Work
Split Jerk Tech
Split Jerk Technique.
Focus on locking elbows out BEFORE heels hit ground in the catch.
Split Jerk EMOM
5 min EMOM
Split Jerk x 1
(work on perfect mechanics, and 2 sec hold at the receiving position of the jerk before recovering your feet)
Squat Clean
12 Min EMOM
On the Min * 3 – 3-Position Squat Clean (60%)
On the Min * 3 – 2-Position Squat Clean (65%)
On the Min * 6 – 1 Squat Clean (Climbing)
Clean Pull & Hang Pull
2 * 1 + 3 @ 70%
2 * 1 + 3 @ 80%
Metcon
Metcon (AMRAP – Reps)
Clean & Jerk
Set of Max TnG Power Clean & Jerk
(95/65)