October 2019

CrossFit Bondi – THURSDAY THROW DOWN Metcon Metcon (Time) In Pairs 100 Cal Row 100 Box Jump Overs 100 Thrusters (95/65) 100 Pull Ups 100 Thrusters 100 Box Jump Overs…

CrossFit Bondi – CROSSFIT Weightlifting Snatch EMOM 10 Min EMOM Odd: Building Heavy Power Snatch Even: 1 Squat Snatch + 1 Hang Squat Snatch + 1 Snatch Balance Snatch Pull…

CrossFit Bondi – CROSSFIT Metcon Metcon (4 Rounds for reps) 4 * 8 Min Rounds rest 2 minutes after each round 500 M Row 5 Man Makers (22.5/15 Kg) 30…

CrossFit Bondi – BONDI BARBELL CLUB Skill Work Movement Prep 2 Rounds 1 Ring dip + 1 Knee Raise on Rings * 5 reps. KB Side Bends * 10 each…

CrossFit Bondi – CROSSFIT Gymnastics HSPU + C2B Every 2 Min for 12 Min 1: 5 Strict Chest-to-Bar + 10 Kipping 2: 10 DB Shoulder Press + 6 – 8…

CrossFit Bondi – CROSSFIT Weightlifting Clean Complex 10 Min EMOM Odd: 3 Clean Pulls Even: 2 Power Cleans + 2 Front Squats + 1 Jerk Squat Clean Every 20 sec…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) In Pairs Round for Round 21-18-15-12-9 600M Run Buy In Pull Ups Wall balls Hang Power Clean (95/65) while partner 2 accumulates cals…

CrossFit Bondi – CROSSFIT Strength Work Deadlift Deadlift Every 90 Sec 5 * 2 @ 85% Super 6 KB Front Rack Lateral Lunge Metcon Metcon (AMRAP – Rounds and Reps)…

CrossFit Bondi – CROSSFIT Weightlifting Snatch Complex 15 Min EMOM 1: 2 Pausing OH Squats 2: 3 Snatch Pulls 3: 2 Power Snatches + 1 Hang Squats Snatches Metcon Metcon…

CrossFit Bondi – THURSDAY THROW DOWN Metcon Metcon (Time) In Pairs 4 Rounds for Time 21 Bar Facing Burpees 15 Toes-to-Bars In the remaining time, establish: 9 rep max Clean-and-Jerk*…