December 2019

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 Gymnastics Pull Ups 4 Rounds 5 Strict Pulls 6 Alt Pistols 10 Kipping Pull Ups 6 Alt Pistols 10 Sec Bent Arm Hang from Rope Metcon…

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…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) In teams of 3 Chad (1000 Step Ups) (Wear weight vest if you have 1) While partners complete 250 Row 5 Devils Press…

CrossFit Bondi – CROSSFIT Strength Work Metcon (No Measure) 4 Rounds 7 Single Arm DB Press a side 100 M OH DB Walk 20 Empty Bar Bicep Curls Metcon Metcon…

CrossFit Bondi – THURSDAY THROW DOWN Metcon Metcon (Time) In Pairs 100/75 Cal Ski 80 Deadlifts (225/155) 80 Pull Ups 100/75 Cal Bike 80 Synchro Burpees 80 TTB 1.2 Km…