July 2019

CrossFit Bondi – CROSSFIT Gymnastics Shoulder 3 Rounds 10 Straight Leg WB 20 Empty Bar Strict Press 5 Strict HSPU 6 Shoulder Taps Skill Work MU 5 Min Spent on…

CrossFit Bondi – BONDI BARBELL CLUB Strength Work Split Jerk Tech Split Jerk Technique. Focus on locking elbows out BEFORE heels hit ground in the catch. Split Jerk EMOM 5…

CrossFit Bondi – CROSSFIT Strength Work Metcon (No Measure) Front Squat Row 200m 10 Front Squats Rest Row 200M 8 Front Squats Rest Repeat for 6 – 4 – 2…

CrossFit Bondi – BEAST Snatch (10 minutes to find a 1RM) Metcon (Time) Speed Squat Snatch Ladder Ladder 1 5 @ 40% 4 @ 50% 3 @ 60% 2 @…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) In Pairs 10 Rounds 15 Wall Balls 15 Burpees 15 Cal Row 15 DB Thrusters (22.5/15 Kg) 600m Run Buy Out

CrossFit Bondi – CROSSFIT Skill Work Rope Climb & MU Conditioning Not for Time 3 Rounds 3 Legless Rope Climb 5 Bar MU 12/9 Cal Bike Sprint 30 Sec Stone…

CrossFit Bondi – THURSDAY THROW DOWN Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3 30 Min AMRAP 100 Cal Row 50 Clean and Jerks, 135/95 100 Cal Ski…

CrossFit Bondi – CROSSFIT Strength Work Snatch Grip Deadlift Every 30 sec, for 6 min (12 sets) 1 Snatch Grip Deadlift @ 110% of Snatch Snatch EMOM 9 Min EMOM…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) For Time 1.2 Km Run 1 Min Max Deadlift (225/155) Rest 2 Min 1.2 Km Row 1 Min Max Power Cleans (185/115) Rest…

CrossFit Bondi – CROSSFIT Gymnastics Pull Ups 4 Rounds Not for Time 5 Behind the Neck Pull Ups 10 Alt KB Press (24/16 Kg) 15 V-Snaps 10 Weighted Medicine Ball…