November 2019

CrossFit Bondi – BEAST Metcon (Time) Lifting Every 2:30 Snatch Push Press + Snatch Balance + OHS: (1+2+2) x 2, (1+1+1) x 3 Power Snatch + High Hang Snatch +…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) In Teams of 3 500/400 Cal Row While other chip away at 10 Rounds 20 KB SDHP (24/16 Kg) 15 Goblet Squats 20…

CrossFit Bondi – BEAST Metcon (Time) 1) Squat clean: 10 rounds – Every 2 minutes, perform: -2x squat clean (Work up to a max for the day) 2) Push press…

CrossFit Bondi – CROSSFIT Strength Work Upper Body Complex 3 Sets 7 Single Arm DB Bench Press a side 7 Single Arm DB Bent Over Row a side Snatch Complex…

CrossFit Bondi – THURSDAY THROW DOWN Metcon Metcon (Time) In Pairs 3 Rounds 25 TTB 50/35 Cal Row 75 Wall balls 50 Power Snatches (135/95) 25 Thrusters

CrossFit Bondi – CROSSFIT Weightlifting Clean Complex (Building Weight) Clean and Jerk Complex Every 2:00 * 7 Hang Power Clean Hang Squat Clean Push Jerk Split Jerk Metcon Metcon (Time)…

CrossFit Bondi – CROSSFIT Metcon Metcon (AMRAP – Rounds and Reps) On a 40 Min Running Clock 0 – 10 Min 1. 6 Km Run AMRAP 15 Burpees Pull Ups…

CrossFit Bondi – BONDI BARBELL CLUB Skill Work Drop Snatch (4 * 3 (Drop from Toes)) Snatch Complex 9 Min EMOM 1 – 3: 2 Muscle Snatch + 2 Snatch…

CrossFit Bondi – CROSSFIT Skill Work Shoulder Endurance 4 Rounds 10 DB Lat Raises 20 Strict press Empty BB 30 Sec Face to Wall HS Hold 100m SIngle KB Farmers…

CrossFit Bondi – CROSSFIT Strength Work Deadlift Build to 3 RM Over 4 Sets Super 5/5 Single leg DB Hinges Metcon Metcon (Time) Max set of Pulls ups Then Row…