19 Apr 2017

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Reps) 5 x 3 Minute Rounds of: 10 Front Squat (155/105) 10 Box Jump (30/24) Max Double Under 3 Minute RESTScore is number of Double Unders

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18 Apr 2017

Bombers Crossfit – CrossFit Weightlifting Power Snatch (8 x 2) Metcon Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95#

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17 Apr 2017

Bombers Crossfit – CrossFit Weightlifting Back Squat (5 x 5) Metcon Metcon (AMRAP – Reps) Tabata Row KB Swing (53/35) Push Up Double UnderThis is 8 rounds of 20sec work 10sec rest of each movement. No rest between movements.

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15 Apr BBC

Bombers Crossfit – Bombers Barbell Club Weightlifting Snatch (1, 1, 1, 1, 1) Heaving Snatch Balance (1, 1, 1, 1, 1) Snatch Grip Deadlift (1, 1, 1, 1, 1) Reverse Hypers (3 x 20)

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15 Apr 2017

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP w/ Partner 10 Tire Flips as a team 10 Sandbag Cleans (each but only one person works at a time) 200m Run with Sandbag (one partner carries sandbag at a time)

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14 Apr 2017

Bombers Crossfit – CrossFit Gymnastics Broad Jump (Max Distance) Weightlifting Shoulder Press (5 x 3) Metcon Metcon (Time) For Time: 800M Run 50 Pull Up 800M Run

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13 Apr 2017

Bombers Crossfit – CrossFit Weightlifting Front Rack Lunge (5 x 5) 5 Reps, R + L = 1 Metcon Metcon (AMRAP – Reps) 12 Minute AMRAP 3, 6, 9, 12… SDHP (95/65) Lateral Jumps

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12 Apr 17 Barbell Club

Bombers Crossfit – Bombers Barbell Club Weightlifting Clean and Jerk (1,1,1,1,1) Pause Jerk (1,1,1,1,1) Pause in the bottom of the dip for a count or two and then from a stop drive up and through the lift Clean Deadlift (1,1,1,1,1) Clean Grip and setup, pull to the power position and return back down to the […]

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12 Apr 2017

Bombers Crossfit – CrossFit Metcon Metcon (Time) 10 Rounds for Time: 200M Run 10 Burpee 20 Double Under

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11 Apr 2017

Bombers Crossfit – CrossFit Weightlifting Deadlift (5 RM) Spend time warming up to a heavy set of 5. Take at most 3 attempts at a 5 RM Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

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