Quinton smit

CrossFit Bondi – THURSDAY THROW DOWN Metcon Metcon (AMRAP – Rounds and Reps) In Pairs For Time (Gregg Atlas: Lt. Gregg Atlas, 44) 10,000 lb Cumulative Back Squats 20 Burpees…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) 4 Rounds 500 M Row 10 HSPU 500 M Ski 15 Burpee Box Jump 20/15 Cal Bike 10 DB Box Step Ups (22.5/15…

CrossFit Bondi – BONDI BARBELL CLUB Strength Work Movement Prep 2 Rounds Pendlay Row x 10 KB windmills 5 a side Hollow rocks 30 sec Good Mornings (4 * 6)…

CrossFit Bondi – CROSSFIT Skill Work Metcon (No Measure) 4 Rounds 5 Strict Pull Ups 200 M Pinch Grip Plate Carry 10 Kipping Pull Ups 20 Banded Tricep Push Downs…

CrossFit Bondi – CROSSFIT Strength Work Deadlift 5 * 3 @ 80% Deadlift + Clean Pull 6 Min EMOM 5 Deadlifts + 3 Clean Pulls (TnG Building Weight) Metcon Metcon…

CrossFit Bondi – BEAST Metcon (Time) Lifting Split Jerk: 5, 5, 3, 3, 3, 1, 1, 1, 1 Power Clean + 2 sec Pause Front Squat + Hang Clean: 5…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) In Pairs 1.2 KM Run 50 DB Squat Cleans (22.5/15 Kg) 100 Wall Balls 2000 M Ski 50 Burpee Box Jumps 100 DB…

CrossFit Bondi – CROSSFIT Weightlifting Muscle Snatch (4 * 3 Building) Snatch Pull 4 * 3 @ 90% (Extension of the snatch) (Arms straight) Metcon Metcon (Time) Squat & Run…

CrossFit Bondi – THURSDAY THROW DOWN Metcon Metcon (Time) 5 Rounds 600 M Run 30 KB OH Lunges (32/24 Kg) 20 Thrusters (115/75) 10 KB Snatches Then 5 Min Max…

CrossFit Bondi – CROSSFIT Strength Work Front Squat + Split Jerk (4 * 2 + 1) Front Squat + Split Jerk (pause at receiving position of split jerk for 1-2…