CrossFit Bondi – CROSSFIT Metcon Metcon (Time) In Teams of 3 400 Cal Row While other chip away at 10 Rounds 20 KB SDHP (24/16 Kg) 15 Goblet Squats 10…
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CrossFit Bondi – CROSSFIT Strength Work Snatch Complex Snatch 3-Position Squat Snatch + Snatch Balance 5 Sets @ 65% 5 Min EMOM Power Snatch + Squat Snatch @80% Metcon Metcon…
CrossFit Bondi – CROSSFIT Metcon Metcon (4 Rounds for time) Every 10 Min * 4 600m Run then 15 – 12 – 9 Burpees DB Snatches (22.5/15 Kg) AMRAP Ab-Mat…
CrossFit Bondi – CROSSFIT Gymnastics Shoulder 3 Rounds 10 Straight Leg WB 20 Empty Bar Strict Press 5 Strict HSPU 6 Shoulder Taps Skill Work MU 5 Min Spent on…
CrossFit Bondi – BONDI BARBELL CLUB Strength Work Split Jerk Tech Split Jerk Technique. Focus on locking elbows out BEFORE heels hit ground in the catch. Split Jerk EMOM 5…
CrossFit Bondi – BEAST Snatch (10 minutes to find a 1RM) Metcon (Time) Speed Squat Snatch Ladder Ladder 1 5 @ 40% 4 @ 50% 3 @ 60% 2 @…
CrossFit Bondi – CROSSFIT Metcon Metcon (Time) In Pairs 10 Rounds 15 Wall Balls 15 Burpees 15 Cal Row 15 DB Thrusters (22.5/15 Kg) 600m Run Buy Out
CrossFit Bondi – CROSSFIT Skill Work Rope Climb & MU Conditioning Not for Time 3 Rounds 3 Legless Rope Climb 5 Bar MU 12/9 Cal Bike Sprint 30 Sec Stone…
CrossFit Bondi – THURSDAY THROW DOWN Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3 30 Min AMRAP 100 Cal Row 50 Clean and Jerks, 135/95 100 Cal Ski…
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