CrossFit Bondi – CROSSFIT Metcon Metcon (Time) For Time 2000M Ski Every 500M do 10 Burpee Box Jumps 2000M Row Every 500M do 20 Wall Balls 100 Cal Bike Every…
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CrossFit Bondi – BONDI BARBELL CLUB Skill Work DB Split Jerk 4 * 3/3 DB Split Jerk Building Weight Clean Complex 5 Sets every (90 Sec) 2 Hang Power Cleans…
CrossFit Bondi – CROSSFIT Skill Work HSPU & DU Not For Time 18 Strict HSPU 30 DU 15 Strict HSPU 35 DU 12 Strict HSPU 40 DU 9 Strict HSPU…
CrossFit Bondi – CROSSFIT Strength Work Back Squat Back Squat 4 * 3 @ 85% then From the Ground Every 30 Sec for 8 3 Front Squats @ 50% of…
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:…
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)…
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