CrossFit Bondi – BEAST
Metcon (Weight)
Back squat:
Set 1: At 75-80% rep out (goal is 10-12, if you do more, great)
Set 2: Add 20-40lbs rep out (goal is 4-6)
Set 3-5: 8 @ 80% of set 1
Clean Pull + Clean + Front Squat + Clean + Jerk: 4 working sets
Clean and Jerk: 4 singles
Metcon (Time)
Metcon
In pairs
20min AMRAP
5 Rounds
A: 20/15 Cal Bike
B: 20 TTB
Then,
Max squat clean (155/105)
*Partner holds plank
4 min rest
12 Rounds RD:RD
10 x Deadlift*
10 x Burpee over bar
10 x Box jump over (24/20)
*Deadlift (95/65, 135/95, 185/135, 225/155, 275/175, 315/205)