CrossFit Bondi – BEAST Metcon (Time) Lifting Snatch Balance + OHS: 3 x (2+1), 3 x (1+1) Power snatch + high hang squat snatch + below knee hang squat snatch:…
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CrossFit Bondi – CROSSFIT Metcon Metcon (AMRAP – Rounds and Reps) 32 Min AMRAP In Pairs 50 Cal Bike 100 Front Squats (135/95) 50 Cal Ski 100 Pull Ups 600m…
CrossFit Bondi – CROSSFIT Strength Work Bench 4 Rounds 6 Reps DB Press 12 Bicep Curls 18 Banded Tricep Push Downs Metcon Metcon (Time) 5 Rounds 200 M Row 10…
CrossFit Bondi – CROSSFIT Strength Work Metcon (Weight) Every 30 Sec for 10 Rounds 1 Squat Clean and Jerk Then 5 Minutes to Build Heavy Squat Clean Metcon Metcon (Time)…
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 Snatches (185/115)…
CrossFit Bondi – BONDI BARBELL CLUB Skill Work Hang Clean Pull + High Hang Squat Clean Every 90 seconds for * 5 Clean Complex Clean Complex 5 * On the…
CrossFit Bondi – CROSSFIT Strength Work Pull Ups Every 30 Sec for 15 Rounds 1: 1 Muscle Up 2: 3 Strict Pull Ups 3: 5 Kipping Pull Ups Skill Work…
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