11 Apr 19

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

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10 Apr 19

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 Gymnastics Metcon (AMRAP – Reps) 10 Min to complete AMRAP of HSPU – rep scheme (1,2,3,4,5….) * Sets must be unbroken ** you decide if […]

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9 Apr 19

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 shuttle to each cone and back one by one, always going around the outside of each cone I.E. (1 to 2 to 1 to 3 […]

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8 Apr 19

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

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BBC 6 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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5 Apr 19

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Strict Cindy 20min AMRAP 5 Strict Pullups 10 Honest pushups 15 Air Squats

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4 Apr 19

Bombers Crossfit – CrossFit Warm-up Warm-up (No Measure) 10 Mins Practicing Jump Rope Skills Learn a new skill you haven’t done Set a new PR on Unbroken reps Get out of your comfort zone Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 15 Burpees 45 Double unders

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2 Apr 19

Bombers Crossfit – CrossFit Skill Warm-up (No Measure) Tabata Hollow Rocks Arch Rocks 8 Rds of each Gymnastics Metcon (AMRAP – Reps) 10 Min to complete AMRAP of pullup complex – rep scheme (1,2,3,4,1,2,3,4….) 1 = 1pullup / 1 chest to bar (without coming off the bar ) 2 = 2pullup / 2 chest to […]

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