July 2019

CrossFit Bondi – CROSSFIT Strength Work Deadlift 4 * 3 @ 85% Deadlift EMOM 6 Min EMOM @50% 4 Deadlifts (Pick up 2 Reps every Round) Metcon Metcon (5 Rounds…

CrossFit Bondi – THURSDAY THROW DOWN Metcon Metcon (Time) In Pairs 5 Rounds 20 Squat Cleans 185/115 40 Cal Ski/Bike 60 KB Swings (40/28 Kg) 200 M Run

CrossFit Bondi – CROSSFIT Weightlifting Snatch & Clean Complec Barbell Conditioning 5 – 4 – 3 – 2 – 1 Power Cleans (185/135) Squat Snatch (Not for time) (Focus on…

CrossFit Bondi – CROSSFIT Metcon Metcon (No Measure) Every 2 Min for 40 Min 1. 30/21 Cal Row 2. 5/5 DB Clusters + 10 DB Snatches(22.5/15 Kg) 3. 12 Burpee…

CrossFit Bondi – CROSSFIT Gymnastics Gymnastics Conditioning 4 Rounds 10 L-Sit Band Lat Pull Down 6 Strict Pull Ups 10 Ring Dips 5/5 DB OH Squat Metcon Metcon (Time) 21…