6 May 2019

Bombers Crossfit – CrossFit Weightlifting Overhead Squat (5 – 5 – 5) Metcon Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP of: 2, 4, 6, 8… Ovh Squat (95/65) Lateral Jump over the barLateral Jump = over and back is 1 rep

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4 May 2019

Bombers Crossfit – CrossFit Metcon Metcon (Time) As a Team of 4 4 Rounds for Time: 100 MB Clean 100 Push Up 100 Wall Ball 100 Sit UpOne Team Member works at a time.

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3 May 2019

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 30/25 Cal Bike 30 Ovh Squat (75/55) 30 Box Jump (24/20) 30 Push Press 30 T2B 30/25 Cal Row *EMOM 5 Burpee

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2 May 2019

Bombers Crossfit – CrossFit Metcon B-1 (Lancer) (Time) 1 Round For Time: 1 Squat Clean (225/155) 10 Wall Walk 100 Double Under 1000m Row 100 Double Under 10 Wall Walk 1 Squat Clean (225/155) – The Rockwell B-1 Lancer[N 1] is a four-engine supersonic variable-sweep wing, jet-powered heavy strategic bomber used by the United States […]

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1 May 2019

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP: 100ft DB Lunge (50/35) 20 DB Snatch 10 Pull Up

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30 Apr 2019

Bombers Crossfit – CrossFit Weightlifting Split Jerk (5 – 5 – 3 – 3 – 3 – 1 – 1 – 1 – 1)

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29 Apr 2019

Bombers Crossfit – CrossFit Weightlifting Snatch (1RM) 10 minutes to find a 1RM for the day. Metcon Metcon (Time) 5 Rounds For Time: 200M Run 10 Burpee over the Bar 2 Snatch (75% of today’s 1RM)

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BBC 27 Apr 2019

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

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27 Apr 2019

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 18 Min AMRAP of: 250M Row 15 T2B 10 Burpee 4 Wall Walk

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25 Apr 19

Bombers Crossfit – CrossFit Weightlifting Hang Power Snatch (5 x 2) Hang Power Snatch (5 x 2) Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: 9 Deadlift (115/75) 6 Hang Snatch 3 Overhead Squat

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