XFB Blog

CrossFit Bondi – CROSSFIT Weightlifting Snatch Technique A. 3 x 3 Snatch Balance, light B. 3 x 3 Tall Snatch, light Hang Snatch A: 3 x 3 Hang Power Snatch…

CrossFit Bondi – CROSSFIT Metcon Metcon (Distance) Max Row in 5 Min Testing Component Metcon (Calories) Max Bike Cal in 5 Min Testing Component 20 Min AMRAP (AMRAP – Rounds…

CrossFit Bondi – BONDI BARBELL CLUB Weightlifting Good Mornings (4 * 5) Snatch Balance Pause Snatch Balance (pause for 2 seconds in the bottom 4 * 3 Power Snatch Power…

CrossFit Bondi – CROSSFIT Gymnastics Pull Up Complex Test Max In 1 Min Strict Pull Ups Rest 2 Min Muscle Ups Rest 2 Min Kipping Pull Ups Gymnastic Conditioning 8…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) In Teams of 3 *Synchro is performed between 2 members 20 Synchro C2B 40 Synchro HR Push Ups 50 Hang Power Clean (165/115)…

CrossFit Bondi – BEAST Metcon (Time) Lifting Pause Snatch Balance (pause for 2 seconds in the bottom): 3,3,2,2,1,1,1 Pause Snatch (pause in the bottom for 3 seconds) + Pause OHS:…

CrossFit Bondi – CROSSFIT Metcon Announcement Next week we start with testing as of 13 Jan formal 12 week program starts of. Metcon (No Measure) 3 Rounds of Everything 2…

CrossFit Bondi – CROSSFIT Metcon Metcon (AMRAP – Rounds and Reps) AMRAP (with a Partner) in 40 minutes 50 Burpees 400 meter Run 50 Kettlebell Swings (24/16 kg) 400 meter…

CrossFit Bondi – CROSSFIT Strength Work Front Squat (60%x 5 reps, 65%x 5 reps, 70%x 5 reps x 2 sets.) Front Squat Metcon Metcon (AMRAP – Rounds and Reps) Modified…

CrossFit Bondi – CROSSFIT Strength Work Hatch Squat Cycle 1/12 (60%x 10 reps, 70%x 8 reps, 75%x 6 reps, 80%x 4 rep) Back squat Front Squat (60%x 5 reps, 70%x…