20 Feb 2018

Bombers Crossfit – CrossFit Weightlifting 10 Min EMOM 1: Back Squat 2: 10/8 Cal Row Back Squat (5 x 3) Metcon Metcon (AMRAP – Reps) Death By… Bear Complex (135/95)

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19 Feb 2018

Bombers Crossfit – CrossFit Weightlifting Metcon (Weight) 5 Rounds 5 Hollow Rocks 5 Arch 5 Push Jerk 1 Min Rest Metcon Metcon (Time) 3 Rounds For Time 6 Bar Muscle Up 18 Single Arm KB/DB Ovh Squat (50/35)

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17 Feb 2018

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP as a Team of 4 2 Rope climb 14 MB Clean 200M RowTeams can work at the same time, members will switch once complete with the required reps on each movement (ie 2 rope climb, 14 MB clean or 200M row)

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16 Feb 2018

Bombers Crossfit – CrossFit Metcon CrossFit Games Open 11.3 (AMRAP – Rounds and Reps) 5-Minute AMRAP of: Squat Clean, 165# / 110# Jerk, 165# / 110#

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15 Feb 2018

Bombers Crossfit – CrossFit Gymnastics Muscle Up Skills and Drills. Spend approximately 15 min working on Ring or Bar Muscle Up. Strict, Swings, Kips, Spotted. Metcon Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 4 Ring Muscle Up 40 Double Under

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14 Feb 2018

Bombers Crossfit – CrossFit Weightlifting Snatch (6 x 1) Metcon Metcon (AMRAP – Rounds and Reps) 18 Min AMRAP with a Parter: 50′ Partner Carry 20 Burpee 30 Pistol1 partner works at a time, break up reps any way you choose.

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13 Feb 2018

Bombers Crossfit – CrossFit Weightlifting 10 Min EMOM 1: Push Press 2: Strict Pull Up Push Press (5 x 3) Strict Pull-Up (5 x X) Each minute try to hit a consistent number. If needed use 1 or 2 Spotters to achieve between 3-5 quality reps. Metcon Metcon (Time) 6 Rounds for Time: 40 Double […]

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12 Feb 2018

Bombers Crossfit – CrossFit Weightlifting Turkish Get Up (6 x 2) 1 Each Arm. R + L = 2 Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 20 Russian KB Swing (53/35) 20 Wall Ball (20/14)

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10 Feb 2018

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Reps) 6 Min AMRAPs of: 2, 4, 6, 8, … DB Snatch Ovh Lunge Wall Ball Russian Twist Pull Up Push Up

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9 Feb 2018

Bombers Crossfit – CrossFit Metcon CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups

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