24 Jun 2019

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Reps) TABATA Bike (cal) Sit Up Alt Foot Jump Rope Squat Row (Cal)Complete 8 rounds on one movement before switching. (ex. all 8 rounds of 20sec of work 10sec rest on the Bike, then move to Sit Up) Metcon (AMRAP – Reps) TABATA Bike (cal) Sit Up […]

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BBC 24 Jun 2019

Bombers Crossfit – Bombers Barbell Club Weightlifting Back Squat (1 x 10) 70% Back Squat (1 x 8) 75% Back Squat (1 x 6) 80% Back Squat (1 x 4) 85% Back Squat (1 x 10) 75% Behind The Neck Jerk (4 sets to find 3RM) Push Press (4 sets to find 5RM) Farmer’s Carry […]

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BBC 22 Jun 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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22 Jun 2019

Bombers Crossfit – CrossFit Mission Metcon (Time) With a Partner for Time: Row or Run (TBD) 1000m/800m 1-10 Burpee 10 – 1 Thruster Row or Run 1000m/800m Metcon (Time) With a Partner for Time: Row or Run (TBD) 1000m/800m 1-10 Burpee 10 – 1 Thruster Row or Run 1000m/800m Skill Metcon (AMRAP – Reps) 60 […]

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20 Jun 2019

Bombers Crossfit – CrossFit Weightlifting 10 Minute EMOM Each minute complete 1 Snatch, 1 Hang Snatch, and 1 Overhead Squat snatch complex 2 (10 x 1) 1 Snatch 1 Hang Snatch 1 Overhead Squat Metcon Metcon (Time) For Time: 15 Power Snatch (75/55) 15 T2B 12 Power Snatch (95/65) 12 T2B 9 Power Snatch (115/75) […]

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BBC 19 Jun 2019

Bombers Crossfit – Bombers Barbell Club Weightlifting Pause Back Squat (3 x 5) 65% Power Clean + Push Jerk (5 x 1+3) 70% of Power Clean Snatch Push Press + Overhead Squat (5 x 5+2) 70% of OVH Sq GHD Situps (3 x 10-20)

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19 Jun 2019

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 1000M Row 50 KB Swing (70/53) 800M Run 50 KB Swing 200 Double Under 50 KB Swing

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18 Jun 2019

Bombers Crossfit – CrossFit Weightlifting 10 Min EMOM Odd: 5 Deadlift Even: 20-30 Sit Up Deadlift (5 x 5) Metcon Metcon (Time) 10 Rounds for Time: 2 Push Press (135/95) 3 Power Clean 4 Deadlift

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BBC 18 Jun 2019

Bombers Crossfit – Bombers Barbell Club Weightlifting Hang Snatch (6 x 2) 75% From MID THIGH Snatch Grip Deadlift (3 x 5) Segmented 85% Bottoms Up KB Press (3 x 10 each arm) Hip Extensions (3 x 10)

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17 Jun 2019

Bombers Crossfit – CrossFit Metcon Metcon (Time) 5 Rounds for Time: 25 MB Clean (20/14) 15 Pull Up 10 Burpee

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