XFB Blog

CrossFit Bondi – CROSSFIT Metcon Metcon (No Measure) 4 Rounds Build 10 RM DB Bench Press 20 Empty Bar Bicep Curls 20 OH DB Tricep Extension Metcon EMOM Snatch Complex…

CrossFit Bondi – THURSDAY THROW DOWN Metcon Metcon (Time) In Pairs 10 Rounds 30 Hang Power Cleans (135/95) 3 Synchro MU 20 DB Snatches (22.5/15 Kg) 3 Synchro Burpees 10…

CrossFit Bondi – CROSSFIT Strength Work Snatch Grip Deadlift Every 30 Sec * 10 3 Snatch Grip Deadlifts @ 100% then 3 * 6 Normal Deadlifts building weight Metcon Metcon…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) 20 Min EMOM 1: 15/12 Cal Bike 2: 15 KB Swings (32/24 Kg) 3: 7 Burpees + 7 TTB 4: 10 DB Snatches…

CrossFit Bondi – BONDI BARBELL CLUB Skill Work Snatch Push Press Snatch Push Press: 2×3, 2×2, 2×1. Work up in weight as reps decrease Snatch Complex 2 position snatch (low…

CrossFit Bondi – CROSSFIT Gymnastics Pull Ups & Pistols 4 Rounds 5 Strict Pulls 6 Alt Pistols 10 Kipping Pull Ups 6 Alt Pistols 10 Sec Isometric Hang Metcon Metcon…

CrossFit Bondi – CROSSFIT Strength Work Back squat (4 * 2 Complex @ 85%) 1+1\4 squat 1 full squat to bottom 1/4 up and back down stand up = 1…

CrossFit Bondi – BEAST Metcon (AMRAP – Rounds) Lifting Split Jerk – Build to 1RM (YAY), then 2 x 2 @ 90% Power Clean + Hang Clean: 4 x (1+1)…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) In Pairs 10 Rounds 30 DB Squats (22.5/15 Kg) 3 Synchro Burpees 20 DB Split Snatch 3 Synchro Burpees 10 Thrusters (95/55) 200…

CrossFit Bondi – CROSSFIT Strength Work Clean Pull 8 Min EMOM 8 x 1 Build to 125% of 1RM Clean Power Clean Every 15 Sec for 20 1 Power Clean…