CrossFit Bondi – CROSSFIT Metcon Announcement Next week we start with testing as of 13 Jan formal 12 week program starts of. Metcon (No Measure) 3 Rounds of Everything 2…
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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…
CrossFit Bondi – CROSSFIT Metcon Metcon (Time) 30 Min EMOM 1: 7 Devils Press (22.5/15 Kg) 2: 15 Wall Balls 3: 15/12 Cal Bike 4: Rest 5: 3 Squat Cleans…
CrossFit Bondi – BEAST Lifting OH Squat (3×2, 2×2, 1×3) Snatch Pull + Snatch High Pull + Power Snatch + Hang Power Snatch x (1,1,1,1×5) Every 2 minutes x 6…
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