CrossFit Bondi – BEAST
Metcon (Time)
Lifting
E2MOM for 12 minutes (6 sets):
Jerk Dip + Push Jerk with a Pause + Split Jerk with a Pause @ 70-80% of 1-RM Jerk
E2MOM for 6 minutes (3 sets):
3-Position Clean @ 65-75%
(high hang, mid-thigh, floor)
E2MOM for 6 minutes (3 sets):
Hang Clean + Clean @ 75-85%
E2MOM for 8 minutes (4 sets):
Clean @ 85-95%
Metcon
In pairs
15min AMRAP (broken anyway)
60 x Wallballs
40 x Deadlift 185/135
20 x BMU
Rest 4 mins
15 min AMRAP (RD:RD)
12 x TTB
9 x Lateral burpee over bar
6 x Clean & Jerk 135/95
Rest 4 mins
15min AMRAP (Indian file)
10 x Snatch 95/65
10 x Box Jump Over
10 x Ring drip