CrossFit Bondi – CROSSFIT Strength Work Deadlift 4 * 3 @ 85% Super with DB Bulgarian Split Squat 5/5 (Build Weight) Skill Work HS Walk & Butterfly 9 Min EMOM…
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CrossFit Bondi – CROSSFIT Strength Work Metcon (No Measure) Every 30 Sec for 18 Rounds 1: 12 DB Chest Press 2: 12 Empty Bar OH Press 3: 3 – 5…
CrossFit Bondi – BONDI BARBELL CLUB Skill Work 6 Min EMOM 1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk 6 Min EMOM 1 Squat Clean +…
CrossFit Bondi – BEAST Metcon (Time) Lifting EMOM until fail Snatch 95/65 (increase 10lbs each round until failure) Clean & Jerk from the weight you finish the snatch at (increase…
CrossFit Bondi – CROSSFIT Metcon Metcon (AMRAP – Rounds and Reps) In Pairs 35 Min AMRAP 6 Stone Squats 12 Pull Ups 18 Wall Balls 200M Row 200M Run 200M…
CrossFit Bondi – CROSSFIT Skill Work Squat Clean (3 * 3 @ 75%) Split Jerk Split Jerk *Set 1 – 55% *Set 2 – 65% *Set 3 – 75% *Set…
CrossFit Bondi – CROSSFIT Metcon Metcon (Time) Trooper Jason Brown In Pairs complete 5 Rounds 5 Deadlifts 5 Hang Power Cleans 5 Thrusters (135/95) 600m Run 2 Rounds 5 Deadlifts…
CrossFit Bondi – CROSSFIT Announcement Time Schedule for Anzac Day 8:00 Class 9:00 Open Gym. Get in and pay your dues Metcon Metcon (AMRAP – Rounds and Reps) 8 Min…
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