Yearly Archives of : 2019

Bombers Crossfit – CrossFit Warm-up Warm-up (No Measure) 15 Min GHD Practice AbMat Situp / GHD Situps / Hip Extension / Back Extensionn See if you can do 25 reps […]

Bombers Crossfit – CrossFit Metcon Metcon (Time) 10 – 1 HSPU 20-2 Wall Ball (20/14) *200m Run after each Round

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 Min Partner AMRAP: 21 Double DB/KB Deadlift 15 Burpee over the DB/KB 9 Double DB/KB Thruster

Bombers Crossfit – Bombers Barbell Club Weightlifting Snatch (5 x 2)

Bombers Crossfit – CrossFit Metcon Metcon (Time) 10-8-6-4-2 Reps for Time: Snatch (135/95) *200m run to start each round

Bombers Crossfit – CrossFit Skill Metcon (No Measure) Hip extension Technique work 3×10-15 Back Extension Technique work 3×6-10 *These are not for speed, instead think for quality and body awareness […]

Bombers Crossfit – CrossFit Skill Metcon (3 Rounds for time) 3 sets each for time: Zig Zag Shuttle Drill *6 cones set up in a zig zag patern you must […]

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Pullups 10 Wallballs (20/14) 15 Deadlift (155/105)

Bombers Crossfit – Bombers Barbell Club Weightlifting Power Clean + Push Press + Jerk (3 x 3) 70% Power Clean + Push Press + Jerk (2 x 3 ) 75%