September 2019

CrossFit Bondi – CROSSFIT Strength Work Metcon (No Measure) 21 – 15 – 9 Floor Press BB Curl Snatch EMOM 6 Min EMOM 1 – 3: 1 Snatch Pull +…

CrossFit Bondi – THURSDAY THROW DOWN Metcon Metcon (Time) In Pairs 35 Min AMRAP 100 Cal Bike/Ski 100 Deadlift 155/105 80 Burpee Over Bar 80 TTB 60 C2B 60 Front…

CrossFit Bondi – CROSSFIT Weightlifting Power Cleans Every 30 * 10 1 Power + 1 Hang Power Clean (Building weight) Squat Clean Every 20 sec * 10 Metcon Metcon (6…

CrossFit Bondi – CROSSFIT Metcon Metcon (AMRAP – Rounds and Reps) 2 Rounds 12 Min AMRAP 9 Cal Ski 12 Burpees Pull Ups 15 DB Deadlifts (22.5/15 Kg) 18 TTB…

CrossFit Bondi – CROSSFIT Gymnastics Metcon (No Measure) 4 Rounds 20 Straight Leg Wall Balls 20 Banded Tricep Push Downs Max Unbroken Barbell Strict Press @ 85% Metcon Metcon (No…

CrossFit Bondi – BONDI BARBELL CLUB Skill Work Panda Pull (5 * 3 Building) Snatch Complex In a 4 min Window – Heavy Triple Muscle Snatch In a 4 min…

CrossFit Bondi – CROSSFIT Strength Work OH Lunge On 0:00 – 10 OH Alt Lunges (115/80) On 2:00 – 8 OH Alt Lunges (135/95) On 4:00 – 6 OH Alt…

CrossFit Bondi – BEAST Metcon (Time) Lifting Snatch Push Press + OHS + Snatch Push Press + OHS: (1+1+1+1) x 5 Snatch pull+ snatch high pull + power snatch: (1+1+1)…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) In Pairs 600 M Run 100 KB Swings (24/16 Kg) 600 M Run 150 DB Snatches (22.5/15 Kg) 600 M Run 200 KB…

CrossFit Bondi – CROSSFIT Metcon Metcon (No Measure) 4 Rounds Build 10 RM DB Bench Press 20 Empty Bar Bicep Curls 20 OH DB Tricep Extension Metcon EMOM Snatch Complex…