September 2019

CrossFit Bondi – BEAST Metcon (Time) Lifting Split Jerk: 5, 5, 3, 3, 3, 1, 1, 1, 1 Power Clean + 2 sec Pause Front Squat + Hang Clean: 5…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) In Pairs 1.2 KM Run 50 DB Squat Cleans (22.5/15 Kg) 100 Wall Balls 2000 M Ski 50 Burpee Box Jumps 100 DB…

CrossFit Bondi – CROSSFIT Weightlifting Muscle Snatch (4 * 3 Building) Snatch Pull 4 * 3 @ 90% (Extension of the snatch) (Arms straight) Metcon Metcon (Time) Squat & Run…

CrossFit Bondi – THURSDAY THROW DOWN Metcon Metcon (Time) 5 Rounds 600 M Run 30 KB OH Lunges (32/24 Kg) 20 Thrusters (115/75) 10 KB Snatches Then 5 Min Max…

CrossFit Bondi – CROSSFIT Strength Work Front Squat + Split Jerk (4 * 2 + 1) Front Squat + Split Jerk (pause at receiving position of split jerk for 1-2…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) 1000 M Row Then 2 Rounds 15 Db Front Rack Squat 5 Man-Makers (22.5/15 Kg) 1000 M Ski Then 3 Rounds 15 DB…

CrossFit Bondi – CROSSFIT Strength Work Strict Press 4 * Complex 3 Strict Press 2 Push Press 1 Push Jerk Building Pull Up EMOM 9 Min EMOM 1: 6 Strict…

CrossFit Bondi – CROSSFIT Strength Work Deadlift 1 * 10 @ 65% 1 * 8 @ 70% 1 * 6 @ 75% 2 + 4 @ 80% Super Side plank…

CrossFit Bondi – BEAST Metcon (Weight) Lifting All lifts at around 80% of 1RM C&J Hang power clean + Low hang clean + Push Jerk: (1+1+1) x 4 Power clean…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) In Pairs 100 Wall Balls 50 Burpees 100 Double KB Clean & Jerk (24/16 Kg) 50 Burpees 100 Cal Row 50 Burpees 100…