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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BBC 5 Jul 2019

Bombers Crossfit – Bombers Barbell Club Weightlifting Hang Clean (2 x 4) 70% Clean Deadlift (3 x 3) Clean Grip and setup, pull to the power position and return back down to the ground90% Single Leg Deadlift (6 x 3) 50% of your Deadlift Front Squat (6 x 3) 70%

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4 Jul 2019

Bombers Crossfit – CrossFit Mission 1775 (AMRAP – Rounds and Reps) 60-Minute AMRAP of: 17 Power Cleans, 135# 75 Squats Unload the barbell and carry it 200 meters away. Return to the plates and then carry one forward to the barbell. Retrieve the second plate, carry it forward and reload the barbell for the next […]

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3 Jul 2019

Bombers Crossfit – CrossFit Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

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BBC 3 Jul 2019

Bombers Crossfit – Bombers Barbell Club Weightlifting Pause Back Squat (3 x 3) 70% Power Clean + Push Jerk (4 x 1+2) 75% Snatch Push Press + Overhead Squat (4 x 3+1) 75% GHD Situps (3 x 10-20)

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BBC 2 Jul 2019

Bombers Crossfit – Bombers Barbell Club Weightlifting Hang Snatch (2 x 4) 70% Snatch Grip Deadlift (3 x 3) Segmented 88% Bottoms Up KB Press (3 x 10 each arm) Hip Extensions (3 x 10)

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2 Jul 2019

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 3 L-Pull Up 6 Roving Push Up 9 Pistol

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