CrossFit Bondi – BONDI BARBELL CLUB Strength Work 3 Pos Power Clean Complex Power Clean + Hang Power Clean + High Hang Power Clean 1 * 3 @50% 1 *3…
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CrossFit Bondi – CROSSFIT Strength Work 4/8 Weeks MU 4 Rounds Max Beat Swings Max Weight Strict/Weighted Pull Ups 30 Weighted Hollow Hold Skill Work MU Skills 5 MIn Spend…
CrossFit Bondi – CROSSFIT Strength Work Squat Hatch Back squat 60%x5 reps 65%x5 reps 70%x 5 reps 75%x 5 rep Front Squat Hatch Front squat 60%x 5 reps 65%x 5…
CrossFit Bondi – BEAST Metcon (Time) Lifting Tall Clean+ Tall Jerk + Jerk Balance + Press in split: (2+2+2+3) x 3 BTN Jerk + Jerk: work to a heavy set…
CrossFit Bondi – CROSSFIT Strength Work Party Pump 21 – 15 – 12 DB Chest Press BB Bicep Curl DB Lateral Raises Banded OH Extensions Metcon Metcon (AMRAP – Rounds…
CrossFit Bondi – CROSSFIT Strength Work Snatch 10 Min EMOM Odd: 1 muscle snatch + 1 Snatch balance (no dip) Even: 3 max height box jump Snatch 5 * Every…
CrossFit Bondi – BONDI BARBELL CLUB Weightlifting Muscle Clean Muscle Clean 4 * 2 Tall Clean 4 * 3 @ 40% (Reinforce the proper mechanics of the pull under the…
CrossFit Bondi – CROSSFIT Strength Work MU Progression 4 Rounds 5 Strict/Weighted Pull Ups 10 DB Supine Pull Overs 20 Sec Plate OH Hollow Hold MU Progression 5 MIn Accumulate…
CrossFit Bondi – CROSSFIT Strength Work Squat Hatch Back squat 60%x 5 reps 70%x 3 reps 80%x 2 reps 90%x 2 reps 95%x 1 rep. Front Squat Hatch Front squat…
CrossFit Bondi – BEAST Metcon (Time) Lifting Muscle Snatch + OHS + Tall Snatch + Sotts Press: (1+1+1+3) x 3 Snatch Pull to mid thigh + Snatch: (1+1) x 4…
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