Quinton smit

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) 200 M Run 1 Round Barbara 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air Squats Rest 1 Min 400 M…

CrossFit Bondi – BONDI BARBELL CLUB Weightlifting Good Morings Complex * 3 5 Good Mornings + 3 Behind Neck Strict Press Clean Complex Complex * 3 1 Power Clean +…

CrossFit Bondi – CROSSFIT Skill Work HSPU Skill On parallettes, starting in HS, perform 5 sec negative to flat , hold for 2 sec 90 degrees , then lower to…

CrossFit Bondi – CROSSFIT Weightlifting Clean Complex (Building Weight) Every 90 Sec * 5 1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Jerk Squat Clean…

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 Stone-to-Shoulder 6 Stone Squats…

CrossFit Bondi – CROSSFIT Strength Work Deadlift (6 * 2) Deadlift. Heavy. Reset if needed. Controlled. No bouncing reps. Metcon Metcon (Time) 21-18-15-12-9-6-3 DB Floor Press (22.5/15 Kg) 42-36-30-24-18-12-6 Wall…

CrossFit Bondi – THURSDAY THROW DOWN Metcon Metcon (Time) In Pairs 100 Cal Row 100 Box Jump Overs 100 Thrusters (95/65) 100 Pull Ups 100 Thrusters 100 Box Jump Overs…

CrossFit Bondi – CROSSFIT Weightlifting Snatch EMOM 10 Min EMOM Odd: Building Heavy Power Snatch Even: 1 Squat Snatch + 1 Hang Squat Snatch + 1 Snatch Balance Snatch Pull…

CrossFit Bondi – CROSSFIT Metcon Metcon (4 Rounds for reps) 4 * 8 Min Rounds rest 2 minutes after each round 500 M Row 5 Man Makers (22.5/15 Kg) 30…

CrossFit Bondi – BONDI BARBELL CLUB Skill Work Movement Prep 2 Rounds 1 Ring dip + 1 Knee Raise on Rings * 5 reps. KB Side Bends * 10 each…