XFB Blog

CrossFit Bondi – BONDI BARBELL CLUB Skill Work Panda Pull (5 * 3 Building) Snatch Complex In a 4 min Window – Heavy Triple Muscle Snatch In a 4 min…

CrossFit Bondi – CROSSFIT Strength Work OH Lunge On 0:00 – 10 OH Alt Lunges (115/80) On 2:00 – 8 OH Alt Lunges (135/95) On 4:00 – 6 OH Alt…

CrossFit Bondi – BEAST Metcon (Time) Lifting Snatch Push Press + OHS + Snatch Push Press + OHS: (1+1+1+1) x 5 Snatch pull+ snatch high pull + power snatch: (1+1+1)…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) In Pairs 600 M Run 100 KB Swings (24/16 Kg) 600 M Run 150 DB Snatches (22.5/15 Kg) 600 M Run 200 KB…

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…