January 2020

CrossFit Bondi – BEAST Metcon (Time) Lifting Split Jerk: 3,3,2,2,1,1 Clean Deadlift + Clean: (2+1) x 4 10 rounds- E2MOM: Hang Clean + Clean + Jerk (Building) Metcon In pairs…

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 Burpees 6 KB Swings…

CrossFit Bondi – CROSSFIT Strength Squat 1 RM 3 @ 80% 3 @ 85 % 1 @ 90 % 1 @ 95% Attempt New PR if miss re-attempt if you…

CrossFit Bondi – CROSSFIT Weightlifting Snatch Technique A. 3 x 3 Snatch Balance, light B. 3 x 3 Tall Snatch, light Hang Snatch A: 3 x 3 Hang Power Snatch…

CrossFit Bondi – CROSSFIT Metcon Metcon (Distance) Max Row in 5 Min Testing Component Metcon (Calories) Max Bike Cal in 5 Min Testing Component 20 Min AMRAP (AMRAP – Rounds…

CrossFit Bondi – BONDI BARBELL CLUB Weightlifting Good Mornings (4 * 5) Snatch Balance Pause Snatch Balance (pause for 2 seconds in the bottom 4 * 3 Power Snatch Power…

CrossFit Bondi – CROSSFIT Gymnastics Pull Up Complex Test Max In 1 Min Strict Pull Ups Rest 2 Min Muscle Ups Rest 2 Min Kipping Pull Ups Gymnastic Conditioning 8…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) In Teams of 3 *Synchro is performed between 2 members 20 Synchro C2B 40 Synchro HR Push Ups 50 Hang Power Clean (165/115)…

CrossFit Bondi – BEAST Metcon (Time) Lifting Pause Snatch Balance (pause for 2 seconds in the bottom): 3,3,2,2,1,1,1 Pause Snatch (pause in the bottom for 3 seconds) + Pause OHS:…

CrossFit Bondi – CROSSFIT Metcon Announcement Next week we start with testing as of 13 Jan formal 12 week program starts of. Metcon (No Measure) 3 Rounds of Everything 2…