1 Apr 17 Barbell Club

Bombers Crossfit – Bombers Barbell Club Weightlifting Pwr Snatch + Sq Snatch + 2 OHS (work up to a heavy Single ) Type the details of the weightlifting Skill Metcon (Weight) 3 Rounds Super Set of: 20 GHD Situps 10 Barbell Good Mornings Log the weight you use on the good mornings

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31 Mar 2017

Bombers Crossfit – CrossFit Skill Warm-up (No Measure) Spend 15 Mins going over running drills and technique. Do 3x200m run practicing skills rest in between sets (these should not be max effort, more focused on running mechanics. Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

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30 Mar 2017

Bombers Crossfit – CrossFit Weightlifting Power Clean (5×3) Metcon Metcon (Time) For Time: 30 Thrusters 95/65 30 Burpees 20 Thrusters 115/75 20 Burpees 10 Thrusters 135/95 10 Burpees

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29 Mar 2017

Bombers Crossfit – CrossFit Skill Warm-up (No Measure) Spend 15 Mins working on technique/ scaling options for Pistols. Find a scale that works and accomplish 3 sets of 10 (can mix and match scales for this) Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 200m Run 10 Pistols

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29 Mar 17 Barbell Club

Bombers Crossfit – Bombers Barbell Club Weightlifting Pwr Cl + Sq Cl + 2 Fr Sq + 2 Jerks (6×1) Type the details of the weightliftingFeel free to drop the bar between power clean and squat clean, but after the squat clean you must hold onto the bar for the front squats and the jerks […]

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28 Mar 2017

Bombers Crossfit – CrossFit Metcon Metcon (Time) 3 Rounds for time: 3 Rope climb 6 push jerk (185/125) 12 Deadlift (185/125) 24 Situps 48 Wallballs RX+ (225/155) and legless rope climbs

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27 Mar 2017

Bombers Crossfit – CrossFit Weightlifting Overhead Squat (5×5) Metcon Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP: 20 Double Under 10 Overhead Squat (95/65) 10 Toes to bar

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25 Mar 2017 BBC

Bombers Crossfit – Bombers Barbell Club Weightlifting Clean (5 x3) Rack Jerk (5 x 3) Clean Deadlift (5 x 3) Clean Grip and setup, pull to the power position and return back down to the ground3 Position Deadlift Back Extension (3 x 20) Superset With Russian Twist (3 x 40) L + R = 2

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25 Mar 2017

Bombers Crossfit – CrossFit Metcon (Time) For Time: 3 Rounds of 10 Wall Ball 25Ft Lunge Walk 10 Jumping Pull Up 25Ft Lunge Walk 200M Run 3 Rounds of 20 Wall Ball 25Ft Lunge Walk 20 Jumping Pull Up 25Ft Lunge Walk 400M Run

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