CrossFit Bondi – CROSSFIT Metcon Metcon (Time) 1000 M Row Then 2 Rounds 15 Db Front Rack Squat 5 Man-Makers (22.5/15 Kg) 1000 M Ski Then 3 Rounds 15 DB…
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CrossFit Bondi – CROSSFIT Strength Work Strict Press 4 * Complex 3 Strict Press 2 Push Press 1 Push Jerk Building Pull Up EMOM 9 Min EMOM 1: 6 Strict…
CrossFit Bondi – BEAST Metcon (Weight) Lifting All lifts at around 80% of 1RM C&J Hang power clean + Low hang clean + Push Jerk: (1+1+1) x 4 Power clean…
CrossFit Bondi – CROSSFIT Metcon Metcon (Time) In Pairs 100 Wall Balls 50 Burpees 100 Double KB Clean & Jerk (24/16 Kg) 50 Burpees 100 Cal Row 50 Burpees 100…
CrossFit Bondi – CROSSFIT Strength Work Metcon (No Measure) 21 – 15 – 9 Floor Press BB Curl Snatch EMOM 6 Min EMOM 1 – 3: 1 Snatch Pull +…
CrossFit Bondi – THURSDAY THROW DOWN Metcon Metcon (Time) In Pairs 35 Min AMRAP 100 Cal Bike/Ski 100 Deadlift 155/105 80 Burpee Over Bar 80 TTB 60 C2B 60 Front…
CrossFit Bondi – CROSSFIT Metcon Metcon (AMRAP – Rounds and Reps) 2 Rounds 12 Min AMRAP 9 Cal Ski 12 Burpees Pull Ups 15 DB Deadlifts (22.5/15 Kg) 18 TTB…
CrossFit Bondi – CROSSFIT Gymnastics Metcon (No Measure) 4 Rounds 20 Straight Leg Wall Balls 20 Banded Tricep Push Downs Max Unbroken Barbell Strict Press @ 85% Metcon Metcon (No…
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