September 2019

CrossFit Bondi – BONDI BARBELL CLUB Weightlifting Movement Prep 2 Rounds Standing Single arm alternating dB row in x 10 total rows. KB side Plank (in side plank, hold kb…

CrossFit Bondi – CROSSFIT Local Muscle Endurance HSPU Endurance 4 Rounds 30 Sec Hollow Hold 20 Empty Barbell Strict Press 10 Ring Dips Max Strict HSPU Metcon Metcon (The Glen…

CrossFit Bondi – CROSSFIT Strength Work Front Squat (85% +) 4 * 3 (Building Weight) Then 6 Min EMOM Odd: 5 Front Squats Even: 6 Reverse Lunges High Hang Squat…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) In Pairs 400/300 Cal Row 5 Hang Power (135/95) 10 Push Press 5 Front Squats 10 Burpees

CrossFit Bondi – CROSSFIT Strength Work Snatch Pull 4 * 3 @ 110% Snatch EMOM 10 Min Snatch EMOM ODD: 1 Power + 1 Hang Squat Snatch Even: 3 TnG…

CrossFit Bondi – THURSDAY THROW DOWN Metcon Metcon (AMRAP – Rounds and Reps) In Pairs For Time (Gregg Atlas: Lt. Gregg Atlas, 44) 10,000 lb Cumulative Back Squats 20 Burpees…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) 4 Rounds 500 M Row 10 HSPU 500 M Ski 15 Burpee Box Jump 20/15 Cal Bike 10 DB Box Step Ups (22.5/15…

CrossFit Bondi – BONDI BARBELL CLUB Strength Work Movement Prep 2 Rounds Pendlay Row x 10 KB windmills 5 a side Hollow rocks 30 sec Good Mornings (4 * 6)…

CrossFit Bondi – CROSSFIT Skill Work Metcon (No Measure) 4 Rounds 5 Strict Pull Ups 200 M Pinch Grip Plate Carry 10 Kipping Pull Ups 20 Banded Tricep Push Downs…

CrossFit Bondi – CROSSFIT Strength Work Deadlift 5 * 3 @ 80% Deadlift + Clean Pull 6 Min EMOM 5 Deadlifts + 3 Clean Pulls (TnG Building Weight) Metcon Metcon…