CrossFit Bondi – BEAST
Metcon (Time)
Lifting
Snatch Balance + OHS: 3 x (2+1), 3 x (1+1)
Power snatch + high hang squat snatch + below knee hang squat snatch: 4 @ 70%
Snatch (2 sec pause in catch) + snatch: 4 @ 80%
Metcon
In pairs for time
Complete 150/120 Cal Row while
10 Rounds
5 x DBall Clean 150/100
20m DBall Walk
Rest 4 mins
Complete 150/120 Cal bike while
10 Rounds
12 Double KB Front squat 24/16
20 x Double KB OH walking lunge
Rest 4 mins
Complete 150/120 Cal ski while
10 rounds
6 Hang squat clean 135/95
6 BMU