January 2020

CrossFit Bondi – CROSSFIT Metcon Metcon (AMRAP – Rounds and Reps) AMRAP (with a Partner) in 40 minutes 50 Burpees 400 meter Run 50 Kettlebell Swings (24/16 kg) 400 meter…

CrossFit Bondi – CROSSFIT Strength Work Front Squat (60%x 5 reps, 65%x 5 reps, 70%x 5 reps x 2 sets.) Front Squat Metcon Metcon (AMRAP – Rounds and Reps) Modified…

CrossFit Bondi – CROSSFIT Strength Work Hatch Squat Cycle 1/12 (60%x 10 reps, 70%x 8 reps, 75%x 6 reps, 80%x 4 rep) Back squat Front Squat (60%x 5 reps, 70%x…

CrossFit Bondi – CROSSFIT Strength Work HSPU Development 4 Rounds 8 Seated Z – Press (Building Weight) 20 Banded Tricep Push Downs 30 Sec Handstand Hold Metcon Metcon (Time) 75x…

CrossFit Bondi – CROSSFIT Weightlifting 3 Pos Snatch 5 rounds Every 90 Sec 1 high hang snatch + 1 hang snatch + 1 snatch (Work up to a max for…