CrossFit Bondi – CROSSFIT Metcon Metcon (Time) In Pairs 2 Rounds 600 M Run 200 KB Swings (24/16 Kg) 600 M Row 100 Goblet Squats 50 Cal Ski 50 Deadlifts…
Read More
CrossFit Bondi – CROSSFIT Strength Work Odd Object 4 Rounds 6 Single DB Lat Box Step Ups 100 M Row Sprint 200 Farmers Walk (32/24 Kg) Metcon Und: Metcon (Time)…
CrossFit Bondi – THURSDAY THROW DOWN Metcon Metcon (Time) In Pairs 100 DB Snatches (22.5/15 Kg) 100 Box Step Overs 100 Single Arm Thrusters 100 OH Lunges (1 Arm) 100…
CrossFit Bondi – CROSSFIT Weightlifting Snatch Complex Every 90 Sec for 4 Sets 3 Pos Power Snatch & 1 Snatch Balance Working 50 – 60% of 1 RM Power Snatch…
CrossFit Bondi – CROSSFIT Metcon Metcon (No Measure) 20 Min EMOM 1. 4 Devils Press (22.5/15 Kg) 2. 12 Cal Row 3. 8 Burpee Box Jumps 4. 200 M Run…
CrossFit Bondi – BONDI BARBELL CLUB Weightlifting Sots Press (From Front Rack) 4 * 3 (Building Weight) Snatch Complex 5 * 1 Squat Snatch + 1 Behind the Neck Snatch…
CrossFit Bondi – CROSSFIT Strength Work Cluster 10 Min EMOM 1 Cluster Build heavy rep for day Metcon (Time) 30 Cluster (135/95) Metcon Metcon (6 Rounds for time) Every 2…
CrossFit Bondi – BEAST Metcon (Time) Lifting Muscle Snatch + Drop Snatch – build until failure (EMOM) Pause Snatch balance (3 sec in bottom): 3,2,2,1,1,1 every 90 seconds Hang Snatch…
Recent Comments