XFB Blog

CrossFit Bondi – CROSSFIT Strength Work Snatch Grip Deadlift (5 * 5 @ 120%) Skill Work DB OH Squat 6 Min EMOM ODD: 5/5 DB OH Squat (1 DB) EVEN:…

CrossFit Bondi – THURSDAY THROW DOWN Metcon Metcon (Time) In Pairs Clusters 50 – 40 – 30 – 20 – 10 (135/85) Cal Bike 10 – 20 – 30 –…

CrossFit Bondi – CROSSFIT Metcon Metcon (AMRAP – Reps) 3 Rounds of Everything 2 Min On/1 Min Off 1: Row 20/16 Cal AMRAP Burpees Over Rower 2: 20/16 Cal Bike…

CrossFit Bondi – BONDI BARBELL CLUB Weightlifting Muscle Snatch (5 * 3 (Building)) Panda Pull (4 * 4 (Building)) Snatch EMOM 10 Min Snatch EMOM ODD: 1 Power + 1…

CrossFit Bondi – CROSSFIT Strength Work Front Squat 4 * 5 (Building 5 RM) Snatch Complex 6 Min EMOM 1 Snatch Pull + 1 Hang Squat Snatch + 1 OH…

CrossFit Bondi – BEAST Metcon (Time) Lifting Pause Split Jerk: 3, 3, 2, 2, 1 (2 Sec in catch) Front Squat + Split Jerk: 3 x (2 + 1), 2…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) In Pairs 5 Rounds 5 Deadlifts (265/185) 10 Wall Balls 15 Cal Row 20 Synchro HR Push Ups Rest 2 Min 5 Rounds…

CrossFit Bondi – CROSSFIT Weightlifting Clean & Jerk Every 30 sec for 30 reps 1 Clean & Jerk Building Weight Metcon Metcon (Time) 10 rounds 8 Hang Squat Clean (115/65)…

CrossFit Bondi – THURSDAY THROW DOWN Metcon Metcon (Time) In Pairs 600 M Run 50 Cal Bike 40 Front Squat Buy In then 10 Rounds of “Bergeron Beep Test” 40…

CrossFit Bondi – CROSSFIT Strength Work Deadlift (7 * 2 @ 90%) Local Muscle Endurance HSPU 3 Giant Sets 20 Empty Bar Strict Press 20 Banded Tricep Push Downs 6…