XFB Blog

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…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) In Pairs 10 Rounds 6 DB OH Lunge (22.5/15 Kg) 9 Burpee Box Jumps 12 DB Push Press 15 KB SDHP (24/16 Kg)…

CrossFit Bondi – CROSSFIT Weightlifting Snatch Complex 12 Min EMOM Min 1 – 4: Power Snatch + Hang Squat Snatch + Snatch Balance Min 5 – 8: Hang squat snatch…

CrossFit Bondi – THURSDAY THROW DOWN Metcon Metcon (Time) In Pairs 100/75 Cal 80 Deadlifts (225/155) 80 Pull Ups 100/75 Cal 80 Synchro Burpees 80 TTB 1.2 Km Run

CrossFit Bondi – CROSSFIT Strength Work Deadlift 4″ Deficit Deadlift Build a 3RM Skill Work Pull Up 9 Min EMOM 1: 6 Strict 2: 12 Kipping Pull Ups 3: 3…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) 5 Rounds 20/15 Cal Bike 20 Wall Balls 10/10 Lateral Wall Balls 500M Ski 10 Burpee Over Bar 5 Squat Cleans (225/155) 500M…

CrossFit Bondi – CROSSFIT Gymnastics TTB 4 Rounds 20 Weighted V-Snaps Max Unbroken TTB 6 Min EMOM Odd: 20 Sec Partner Assisted Free Stand Hand Stand Hold Even: 6 Strict…