May 2019

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) In Pairs 5 Rounds 5 Deadlifts (265/185) 10 Wall Balls 15 Cal Row 20 Synchro HR Push Ups Rest 2 Min 5 Rounds…

CrossFit Bondi – CROSSFIT Weightlifting Clean & Jerk Every 30 sec for 30 reps 1 Clean & Jerk Building Weight Metcon Metcon (Time) 10 rounds 8 Hang Squat Clean (115/65)…

CrossFit Bondi – THURSDAY THROW DOWN Metcon Metcon (Time) In Pairs 600 M Run 50 Cal Bike 40 Front Squat Buy In then 10 Rounds of “Bergeron Beep Test” 40…

CrossFit Bondi – CROSSFIT Strength Work Deadlift (7 * 2 @ 90%) Local Muscle Endurance HSPU 3 Giant Sets 20 Empty Bar Strict Press 20 Banded Tricep Push Downs 6…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) 1000 M Row 21 DB Deadlifts (22.5/15 Kg) 1000 M Ski 15 DB Front Rack Lunges 1000 M Bike 9 DB Devil Press…

CrossFit Bondi – BONDI BARBELL CLUB Weightlifting Good Mornings 6 Min EMOM 5 Good Mornings (Building Weight) Sots Press 4 * 3 (Building Weight) Snatch Balance 4 * 2 Snatch…

CrossFit Bondi – CROSSFIT Gymnastics Gymnastics Pulling 12 Min EMOM 1: 2 Legless Rope Climbs 2: 6 – 8 Strict Pull Ups 3: 5/5 DB One Arm Rows 4: 30…

CrossFit Bondi – CROSSFIT Strength Work Front Squat 3 Min EMOM Set 1 – 5 reps @ 65-70% Set 2 – 3 reps @ 70-75% Set 3 – 1 rep…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) In Pairs 10 Rounds 200M Run Together 15 Pull Ups 10 DB Box Step Over (22.5/15 Kg) 5/5 DB Thrusters (1DB)

CrossFit Bondi – CROSSFIT Announcement So remember guys this Saturday at 9:00 we will do the row marathon so there will be no 11:00 Class. It will be me Danny…