October 2019

CrossFit Bondi – CROSSFIT Strength Work Strength Circuit 4 Rounds 6 Ring Dips 12 DB Floor Press 18 Bent Over Rows Metcon Metcon (3 Rounds for calories) 3 Rounds 1…

CrossFit Bondi – THURSDAY THROW DOWN Metcon Metcon (Time) In Teams of 3 30 Rounds (Rnd:Rnd) 3 DB Muscle Cleans (30/20 Kg) 6 Front Rack Lunges 3 Push Press Rest…

CrossFit Bondi – CROSSFIT Weightlifting Snatch Snatch high-pull + Muscle snatch x 4 sets Snatch Complex (70% x 5 sets) 3-Pos snatch (floor, knee, mid-thigh) Metcon Metcon (3 Rounds for…

CrossFit Bondi – BEAST Metcon (Time) Chipper for time 80 cal row 50ft hsw 70 KB swing 24/16 50ft hsw 60 AB mat 50ft hsw 50 snatch 75/55 50ft hsw…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) 200 M Run 1 Round Barbara 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air Squats Rest 1 Min 400 M…

CrossFit Bondi – BONDI BARBELL CLUB Weightlifting Good Morings Complex * 3 5 Good Mornings + 3 Behind Neck Strict Press Clean Complex Complex * 3 1 Power Clean +…

CrossFit Bondi – CROSSFIT Skill Work HSPU Skill On parallettes, starting in HS, perform 5 sec negative to flat , hold for 2 sec 90 degrees , then lower to…

CrossFit Bondi – CROSSFIT Weightlifting Clean Complex (Building Weight) Every 90 Sec * 5 1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Jerk Squat Clean…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) In Teams of 3 1. On Rower (Accumulating 500/400 Cal) 2. AMRAP Movement 3. On 600m Run AMRAP 4 Stone-to-Shoulder 6 Stone Squats…

CrossFit Bondi – CROSSFIT Strength Work Deadlift (6 * 2) Deadlift. Heavy. Reset if needed. Controlled. No bouncing reps. Metcon Metcon (Time) 21-18-15-12-9-6-3 DB Floor Press (22.5/15 Kg) 42-36-30-24-18-12-6 Wall…