July 2019

CrossFit Bondi – CROSSFIT Strength Work Metcon (Weight) Every 30 Sec for 10 Rounds 1 Squat Clean and Jerk Then 5 Minutes to Build Heavy Squat Clean Metcon Metcon (Time)…

CrossFit Bondi – THURSDAY THROW DOWN Metcon Metcon (Time) In Pairs (RD:RD) 30 Rounds 7 Wall Balls 5 Burpees Over Bar 1 Deadlifts (315/225)

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) 30 Min EMOM 1: 7 Devils Press (22.5/15 Kg) 2: 15 Wall Balls 3: 15/12 Cal Bike 4: Rest 5: 3 Snatches (185/115)…

CrossFit Bondi – BONDI BARBELL CLUB Skill Work Hang Clean Pull + High Hang Squat Clean Every 90 seconds for * 5 Clean Complex Clean Complex 5 * On the…

CrossFit Bondi – CROSSFIT Strength Work Pull Ups Every 30 Sec for 15 Rounds 1: 1 Muscle Up 2: 3 Strict Pull Ups 3: 5 Kipping Pull Ups Skill Work…

CrossFit Bondi – CROSSFIT Strength Work Squat and Split Lunge Back Squat (Every 2 Min) 4 *3 @ 75% Super 4/4 KB Split Stance Lunge Metcon Metcon (Time) For Time…

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…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) In Teams of 3 400 Cal Row While other chip away at 10 Rounds 20 KB SDHP (24/16 Kg) 15 Goblet Squats 10…

CrossFit Bondi – CROSSFIT Strength Work Snatch Complex Snatch 3-Position Squat Snatch + Snatch Balance 5 Sets @ 65% 5 Min EMOM Power Snatch + Squat Snatch @80% Metcon Metcon…

CrossFit Bondi – CROSSFIT Metcon Metcon (4 Rounds for time) Every 10 Min * 4 600m Run then 15 – 12 – 9 Burpees DB Snatches (22.5/15 Kg) AMRAP Ab-Mat…