CrossFit Bondi – THURSDAY THROW DOWN Metcon Metcon (Time) Two Parts (with a Partner) Part A: “The Break Up” E2MOM for As Long As Possible: 0: 1 Push Press (125/85…
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CrossFit Bondi – CROSSFIT Strength Work Clean & Jerk 10 * Every 90 Sec 2 hang clean + 1 jerk (work up to a max for the day) Metcon Metcon…
CrossFit Bondi – BONDI BARBELL CLUB Strength Work 3 Pos Power Clean Complex Power Clean + Hang Power Clean + High Hang Power Clean 1 * 3 @50% 1 *3…
CrossFit Bondi – CROSSFIT Strength Work 4/8 Weeks MU 4 Rounds Max Beat Swings Max Weight Strict/Weighted Pull Ups 30 Weighted Hollow Hold Skill Work MU Skills 5 MIn Spend…
CrossFit Bondi – CROSSFIT Strength Work Squat Hatch Back squat 60%x5 reps 65%x5 reps 70%x 5 reps 75%x 5 rep Front Squat Hatch Front squat 60%x 5 reps 65%x 5…
CrossFit Bondi – BEAST Metcon (Time) Lifting Tall Clean+ Tall Jerk + Jerk Balance + Press in split: (2+2+2+3) x 3 BTN Jerk + Jerk: work to a heavy set…
CrossFit Bondi – CROSSFIT Strength Work Party Pump 21 – 15 – 12 DB Chest Press BB Bicep Curl DB Lateral Raises Banded OH Extensions Metcon Metcon (AMRAP – Rounds…
CrossFit Bondi – CROSSFIT Strength Work Snatch 10 Min EMOM Odd: 1 muscle snatch + 1 Snatch balance (no dip) Even: 3 max height box jump Snatch 5 * Every…
CrossFit Bondi – BONDI BARBELL CLUB Weightlifting Muscle Clean Muscle Clean 4 * 2 Tall Clean 4 * 3 @ 40% (Reinforce the proper mechanics of the pull under the…
CrossFit Bondi – CROSSFIT Strength Work MU Progression 4 Rounds 5 Strict/Weighted Pull Ups 10 DB Supine Pull Overs 20 Sec Plate OH Hollow Hold MU Progression 5 MIn Accumulate…
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