CrossFit Bondi – CROSSFIT Strength Work Clean EMOM 12 Min EMOM 1 – 2 – 3: 5 TnG Power Cleans 4 – 5 – 6: 3 Squat Cleans 7 –…
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CrossFit Bondi – CROSSFIT Announcement Please make sure to let me know about the Xmas party by the end of today so I can finalise the booking. Thanks Team Metcon…
CrossFit Bondi – BONDI BARBELL CLUB Skill Work Sots Press 4 * 3 (Building Weight) Snatch Balance (4 * 3 Building) Strength Work Hang Snatch (Build heavy Hang Power +…
CrossFit Bondi – CROSSFIT Gymnastics Handstand Walk 4 Rounds Free stand hold partner assisted with shoulder taps 4 5 False Grip Ring Pull Ups 5 Ring Transitions Metcon Metcon (No…
CrossFit Bondi – BEAST Metcon (Weight) Back squat: Set 1: At 75-80% rep out (goal is 10-12, if you do more, great) Set 2: Add 20-40lbs rep out (goal is…
CrossFit Bondi – CROSSFIT Strength Work Compound 4 Rounds 8 DB Press 8 DB Bent Over Row 7-7-7 Bicep Curl 1 Min Weighted Plank Metcon Metcon (Time) The ISH 6…
CrossFit Bondi – CROSSFIT Strength Work Snatch Pulls 5 * Complex 1 Hang Snatch Pull + 1 Hang Squat Snatch (Building Weight) Skill Work Snatch + C2B 8 Min EMOM…
CrossFit Bondi – THURSDAY THROW DOWN Metcon Metcon (Time) In Pairs 6 Rounds (Rnd:Rnd) 200 M Row 3 Bar Muscle Ups Rest 2 Min 8 Rounds (Rnd:Rnd) 9/7 Cal Bike…
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