CrossFit Games OPEN 20.4

Bombers Crossfit – CrossFit Metcon Crossfit Games Open 20.4 (Ages 16-54) (Time) For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / 65lb 30 box jumps, 24 in /20 in 15 clean and jerks, 135 / 85 lb 30 box jumps, 24 in /20 in 10 clean and jerks, 185 / […]

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31 Oct 19

Bombers Crossfit – CrossFit Metcon Metcon (No Measure) Jump Rope Skill Day!! 3 min continuous single under 3 min continuous backwards single under (focus on relaxed arms, and 4 count breathing) 3 min arm cross 3 min side swing jump (focus on positions of where the hands go / start by working the arms without […]

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30 Oct 2019

Bombers Crossfit – CrossFit Metcon (Time) For Time: 50/40 Cal Bike 50 Deadlift (185/125) 40/30 Cal Row 40 Front Squat (135/95) 30/25 Cal Bike 30 Push Press (95/65) Metcon (Time) For Time: 50/40 Cal Bike 50 Deadlift (185/125) 40/30 Cal Row 40 Front Squat (135/95) 30/25 Cal Bike 30 Push Press (95/65) Metcon

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29 Oct 2019

Bombers Crossfit – CrossFit Metcon Metcon (Time) 9 – 15 – 21 – 15 – 9 HSPU Single Arm Russian KB Swing (53/35) Pull Up

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28 Oct 2019

Bombers Crossfit – CrossFit Weightlifting Back Squat (3 RM) Take 10 minutes to establish today’s 3 RM Metcon Metcon (AMRAP – Rounds and Reps) 11 Min AMRAP: 7 Back Squat (65% of today’s 3RM) 21 Lateral JumpsLateral Jump, each jump is 1 rep. Over + Back = 2

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CrossFit Games OPEN 20.3

Bombers Crossfit – CrossFit Metcon Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft. handstand walk 9 deadlifts 315/205 lb 50-ft. handstand […]

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24 Oct 19

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Reps) Pullup Skill Day: Half Tabata (4rds) Hollow Hold Half Tabata – Arch Hold 5×10 in and out swing (focus on really tight body position, long and staight) 10×1 – 2 Kip Swings + 1 Kip (transfer momentum into vertical drive with long straight arms) 7×3 – […]

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23 Oct 2019

Bombers Crossfit – CrossFit Weightlifting 10 Min EMOM 1: 2 Squat Snatch 2: 30 Sec L-Sit Squat Snatch (2 – 2 – 2 – 2 – 2) Metcon (AMRAP – Rounds and Reps) 5 Min AMRAP: 3 Squat Snatch (75/55) 6 Burpee over the Bar2 Min REST Metcon Metcon (AMRAP – Rounds and Reps) 5 […]

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22 Oct 2019

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP: 15/12 Cal Bike 1 Rope Climb 2 Squat Clean (185/125)

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