December 2019

CrossFit Bondi – CROSSFIT Weightlifting Squat Clean Complex 3 Sets Building Weight (Every 90 Sec) 1 Squat Clean + 1 Hang Squat Clean + 1 High Hang Squat Clean DB…

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 Weightlifting Sots Press 3 Rounds 3 Snatch Balance 1 Sots Press (Empty Bar if needed) (Part of preparation for 1 RM) Snatch high pull…

CrossFit Bondi – CROSSFIT Gymnastics Gymnastics 4 Rounds 10 Ring Dips 30 Sec HandStand Hold 100 M Pinch Grip Plate Walk Max Set Strict HSPU Metcon Metcon (No Measure) 8…

CrossFit Bondi – CROSSFIT Weightlifting Clean Complex Hang clean + Split jerk 10 * Every 90 Sec 3 hang clean + 1 split jerk (Work up to a max for…

CrossFit Bondi – BEAST Metcon (Time) Lifting Strict Press: + Push Press: (2+5) x 4 working sets Push Jerk + Jerk: (2+1) x 4 working sets 2 Position Clean +…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) In Pairs 600m Run Buy In 100 Wall Balls 50 Burpees 100 Clean & Jerk (95/65) 50 Burpees 100 Cal Ski/Bike 50 Burpees…

CrossFit Bondi – CROSSFIT Strength Work Metcon (No Measure) 4 Rounds 10 DB Floor Press 30 Sec Stone Hold 10 DB Shoulder Press 30 Sec Weighted Plank Metcon Metcon (3…

CrossFit Bondi – THURSDAY THROW DOWN Metcon Metcon (Time) In Pairs Coffland Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800-m run…

CrossFit Bondi – CROSSFIT Weightlifting Snatch Complec 8 Min EMOM 1 Muscle Snatch + 1 Overhead Squat Build Heavy Set Snatch Complex 8 Min EMOM 3 position snatch 1 high…