CrossFit Bondi – CROSSFIT Strength Work Compound 4 Rounds 8 DB Press 8 DB Bent Over Row 7-7-7 Bicep Curl 1 Min Weighted Plank Metcon Metcon (Time) The ISH 6…
CrossFit Bondi – CROSSFIT Strength Work Snatch Pulls 5 * Complex 1 Hang Snatch Pull + 1 Hang Squat Snatch (Building Weight) Skill Work Snatch + C2B 8 Min EMOM…
CrossFit Bondi – THURSDAY THROW DOWN Metcon Metcon (Time) In Pairs 6 Rounds (Rnd:Rnd) 200 M Row 3 Bar Muscle Ups Rest 2 Min 8 Rounds (Rnd:Rnd) 9/7 Cal Bike…
CrossFit Bondi – BEAST Metcon (Time) Strength: 1) Power clean + clean + jerk: Work up to a max for the day of: -1x power clean + 1x squat clean+…
CrossFit Bondi – CROSSFIT Metcon Metcon (Time) 6 Burpee Pull Ups 6 DB Box Step Ups (22.5/15 Kg) 200 M Run 200 M Ski/Row 8 Burpee Pull Ups 8 DB…
CrossFit Bondi – CROSSFIT Skill Work Skill & Strength 4 Rounds 1 Legless Rope Climb (from floor) 3 Wall Walks with 4 Shoulder taps when face is flat against wall…
CrossFit Bondi – BONDI BARBELL CLUB Skill Work Snatch Push Back + Pull 5 * 2 Snatch Push Back + Pull 3 Position Snatch 80% 5 * Complex 3-Position Snatch…
CrossFit Bondi – CROSSFIT Metcon Metcon (Time) In Teams of 3 30 Rounds (Indian File) 4/4 DB Clusters (22.5/15 Kg) 12 Wall Balls 16/13 Cal Row
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