CrossFit Bondi – CROSSFIT
Strength Work
Front Squat
3 Min EMOM
Set 1 – 5 reps @ 65-70%
Set 2 – 3 reps @ 70-75%
Set 3 – 1 rep @ 75-80%
Rest 1 Min
3 Min EMOM
Set 4 – 5 reps @ 70-75%
Set 5 – 3 reps @ 75-80%
Set 6 – 1 rep @ 80-85%
Squat Clean Complex
3 Sets Building Weight (Every 90 Sec)
1 Squat Clean + 1 Hang Squat Clean + 1 High Hang Squat Clean
Metcon
Metcon (Time)
30 – 20 – 10
Box Jump Over (24/20)
DB Push Press (22.5/15 Kg) (1DB)
Rest 1 Min Into
12 – 9 – 6
DB Cluster
TTB
Skill Work
Handstand Walk
If time allows spend 5 Min on Handstand Walk Skill or while the next class gets briefed quietly practice for 5 min