May 2019

CrossFit Bondi – CROSSFIT Gymnastics Gymnastics Conditioning On the 3:00 * 4 Rounds: 2 Rope Climbs 15 KB Swings (40/28 Kg) 8 Strict HSP Metcon Metcon (Time) 3 Rounds 24/17…

CrossFit Bondi – BONDI BARBELL CLUB Weightlifting Snatch Balance (4 * 3 @ 80%) Snatch Pull (5 * 2 @ 100%) Muscle Snatch (4 * 3 @ 40%) Metcon Metcon…

CrossFit Bondi – CROSSFIT Skill Work Snatch Snatch Skill 6 Min EMOM Power Snatch + Hang Power Snatch Strength Work Stamina Squating 10 Min EMOM Odd : 1 Front Squat…

CrossFit Bondi – CROSSFIT Metcon (Time) Lifting Build to heavy triple muscle snatch (Reset each lift) Build to heavy pause power snatch + pause hang snatch (3 sec pause in…

CrossFit Bondi – CROSSFIT Weightlifting Squat Clean Squat Clean Min 1 – 2 – 3: 3 Squat Cleans Min 4: Rest Min 5 – 6 – 7: 2 Squat Cleans…

CrossFit Bondi – CROSSFIT Strength Work Snatch Grip Snatch Grip Deadlift 4 * 3 @ 100 – 110% (Snatch) Super Single Leg Hinges 4/4 Lat Box Step Up Skill Work…

CrossFit Bondi – THURSDAY THROW DOWN Metcon Metcon (Time) In Pairs Complete 10 Rounds 3 Squat Snatch (155/105) 6 Overhead Squats 9 Power Clean and Jerks 60 Double Unders (Accumulated)…

CrossFit Bondi – CROSSFIT Metcon Metcon (No Measure) 40 Min EMOM 1: 15/12 Cal Row 2: 15 KB Swing (32/24 Kg) 3: Rest 4: 12/9 Cal Ski 5: 15 KB…

CrossFit Bondi – CROSSFIT Skill Work Pull Up Complex 12 Min EMOM 1: 3 – 5 Strict Chest to Bar 2: 8 – 10 Kipping Chest to Bar 3: 10…

CrossFit Bondi – CROSSFIT Strength Work Squat 1 RM 3 @ 80% 3 @ 85 % 1 @ 90 % 1 @ 95% Attempt New PR if miss re-attempt if…