CrossFit Bondi – CROSSFIT Strength Work Front Squat Hatch Front squat 60%x 5 reps 60%x 5 reps 60%x 5 reps 60%x 5 reps. Metcon Metcon (AMRAP – Rounds and Reps)…
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CrossFit Bondi – BONDI BARBELL CLUB Strength Work Jerk Tall Jerk + Jerk Balance + Jerk + Press behind neck in split x 4 From Floor Clean Complex Every 30…
CrossFit Bondi – CROSSFIT Gymnastics MU Development Week 2/8 4 Rounds 5 Strict Pull Ups/Weighted 10 Sec False Grip Hang 5 Hips To Bar Kip 10 Supine Banded Pull Overs…
CrossFit Bondi – CROSSFIT Strength Work Squat Hatch Back squat 60%x 5 reps 65%x 5 reps 70%x 5 reps 80%x 5 reps Front Squat Hatch Front squat 60%x 5 reps…
CrossFit Bondi – BEAST Metcon (Time) Lifting Snatch Balance: 10min to build to heavy Snatch Push Press: 10 min to build to heavy double (10sec hold on 2nd rep) Power…
CrossFit Bondi – CROSSFIT Announcement Hey crew just a announcement that the power is going to be off from 7 am for 1 hour as they are working on the…
CrossFit Bondi – BEAST Metcon (Time) Lifting Split Jerk: 3,3,2,2,1,1 Clean Deadlift + Clean: (2+1) x 4 10 rounds- E2MOM: Hang Clean + Clean + Jerk (Building) Metcon In pairs…
CrossFit Bondi – CROSSFIT Metcon Metcon (Time) In Teams of 3 1. On Rower (Accumulating 500/400 Cal) 2. AMRAP Movement 3. On 600m Run AMRAP 4 Burpees 6 KB Swings…
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