13 Jul 2019

Bombers Crossfit – CrossFit Metcon Metcon (3 Rounds for reps) 3 Min AMRAP : 6 Min AMRAP : 12 Min AMRAP of 100 Double Under 80 Plate Ground to Overhead 60 Sit Up 400M Run 20 Pull Up

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12 Jul 2019

Bombers Crossfit – CrossFit Skill Spend 15 Minutes working on the GHD Hip Extension. Hip Extensions (3 x 5 – 15) Metcon Metcon (Time) 21 – 15 – 9 Deadlift (315/205) Box Jump (30/24)

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11 Jul 2019

Bombers Crossfit – CrossFit Weightlifting 10 Min EMOM Odd: 3 Overhead Squat Even: 20-30 Sit Up Overhead Squat (5 x 3) Metcon Metcon (AMRAP – Reps) Tabata Skier Jump Lunge Side Swing Jump LungeRotate movements each time. 20 sec of Skier Jump, 10 sec rest. 20 sec Lunge, 10 sec rest… etc repeated for 8 […]

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9 Jul 2019

Bombers Crossfit – CrossFit Weightlifting Olympic Lifting Total (Total Weight) Snatch (1 Rep Max)Clean and Jerk (1 Rep Max)

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8 Jul 2019

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time 200M Run 21 Front Squat (95/65) 9 Burpee over the bar 400M Run 15 Front Squat (115/75) 15 Burpee over the bar 600M Run 9 Front Squat (135/95) 21 Burpee over the bar

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BBC 6 Jul 2019

Bombers Crossfit – Bombers Barbell Club Weightlifting Snatch (1 x 3) 70% Snatch (1 x 2) 75% Snatch (1 x 2) 80% Snatch (1 x 1) 85% Clean and Jerk (1 x 3) 70% Clean and Jerk (1 x 2) 75% Clean and Jerk (1 x 2) 80% Ring Push Up (3 x 10) Ring […]

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6 Jul 2019

Bombers Crossfit – CrossFit Mission Metcon (Time) 6 Rounds with a Partner 12 T2B 24 KB Swing 36 Russian Twist 400M Run

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5 Jul 2019

Bombers Crossfit – CrossFit Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Weightlifting Snatch (10 x 1)

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