CrossFit Bondi – CROSSFIT Weightlifting Clean Complex Hang clean + Split jerk 10 * Every 90 Sec 3 hang clean + 1 split jerk (Work up to a max for…
CrossFit Bondi – BEAST Metcon (Time) Lifting Strict Press: + Push Press: (2+5) x 4 working sets Push Jerk + Jerk: (2+1) x 4 working sets 2 Position Clean +…
CrossFit Bondi – CROSSFIT Metcon Metcon (Time) In Pairs 600m Run Buy In 100 Wall Balls 50 Burpees 100 Clean & Jerk (95/65) 50 Burpees 100 Cal Ski/Bike 50 Burpees…
CrossFit Bondi – CROSSFIT Strength Work Metcon (No Measure) 4 Rounds 10 DB Floor Press 30 Sec Stone Hold 10 DB Shoulder Press 30 Sec Weighted Plank Metcon Metcon (3…
CrossFit Bondi – CROSSFIT Weightlifting Snatch Complec 8 Min EMOM 1 Muscle Snatch + 1 Overhead Squat Build Heavy Set Snatch Complex 8 Min EMOM 3 position snatch 1 high…
CrossFit Bondi – CROSSFIT Metcon Metcon (No Measure) Every 2 Min for 40 Min 1. 30/21 Cal Row 2. 5/5 DB Clusters + 10 DB Push Press(22.5/15 Kg) 3. 12…
CrossFit Bondi – BONDI BARBELL CLUB Strength Work Muscle Snatch 4 * 3 @ 40% Snatch Pull 4 * 3 @ 110% Snatch Complex 5 Sets (Building weight) 1 Snatch…
CrossFit Bondi – CROSSFIT Announcement Deload Week Strength Work Squat Clean 8 Min EMOM Odd: 2 Hang Squat Clean + Jerk Even: 3 TnG Squat Cleans Jerk Jerk Dip +…
Recent Comments