XFB Blog

CrossFit Bondi – CROSSFIT Metcon Metcon (No Measure) 3 Rounds Min 1: 20/16 Cal Bike Min 2: 17/14 Cal Bike Min 3: 14/11 Cal Bike Min 4: Rest Metcon (AMRAP…

CrossFit Bondi – CROSSFIT Gymnastics HSPU Conditioning 4 Rounds 3 Barbell Strict Press @ 80% 10 DB Side Raises 30 Sec Partner assisted free stand Metcon Metcon (Time) Every 4…

CrossFit Bondi – BONDI BARBELL CLUB Weightlifting Good Mornings 5 *3 (Building Weight) Clean Pull (4 * 3 @ 90%) Clean Complex 4 Sets 3 * TnG Power Clean +…

CrossFit Bondi – CROSSFIT Strength Work Deadlift 4 * 3 @ 85% Deadlift EMOM 6 Min EMOM @50% 4 Deadlifts (Pick up 2 Reps every Round) Metcon Metcon (5 Rounds…

CrossFit Bondi – THURSDAY THROW DOWN Metcon Metcon (Time) In Pairs 5 Rounds 20 Squat Cleans 185/115 40 Cal Ski/Bike 60 KB Swings (40/28 Kg) 200 M Run

CrossFit Bondi – CROSSFIT Weightlifting Snatch & Clean Complec Barbell Conditioning 5 – 4 – 3 – 2 – 1 Power Cleans (185/135) Squat Snatch (Not for time) (Focus on…

CrossFit Bondi – CROSSFIT Metcon Metcon (No Measure) Every 2 Min for 40 Min 1. 30/21 Cal Row 2. 5/5 DB Clusters + 10 DB Snatches(22.5/15 Kg) 3. 12 Burpee…

CrossFit Bondi – CROSSFIT Gymnastics Gymnastics Conditioning 4 Rounds 10 L-Sit Band Lat Pull Down 6 Strict Pull Ups 10 Ring Dips 5/5 DB OH Squat Metcon Metcon (Time) 21…

CrossFit Bondi – CROSSFIT Strength Work Tempo Front Squat 4 * 3 @ 75% (3 Sec Down, 1 Sec Pause) Skill Work DU & KB Snatch 8 Min EMOM Odd:…

CrossFit Bondi – BEAST Metcon (Time) Lifting Split Jerk 3, 3, 2, 2, 1, 1 Clean Pull + High Hang Clean x 4 @80% Clean + Front Squat + Split…