BBC 1 Jul 2019

Bombers Crossfit – Bombers Barbell Club Weightlifting Back Squat (6 x 3) 70% Behind The Neck Jerk (2 x 4) 70% Push Press (3 x 3) 70% Farmer’s Carry (3 x 50M) Post Weight in comments

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1 July 2019

Bombers Crossfit – CrossFit Weightlifting Push Jerk (5 x 2) Metcon Metcon (Time) For Time: 50 Cal Bike 40 Burpee 30 Arm Cross Jump Rope

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BBC 29 Jun 2019

Bombers Crossfit – Bombers Barbell Club Weightlifting Snatch (1 x 3) 70% Snatch (1 x 2) 80% Snatch (1 x 1) 85% Snatch (1 x 1) 88% Snatch (3 x 1) 90% Snatch (1 x 2) 85% Clean and Jerk (1 x 3) 70% Clean and Jerk (1 x 2) 80% Clean and Jerk (1 […]

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BBC 28 Jun 2019

Bombers Crossfit – Bombers Barbell Club Weightlifting Hang Clean (4-5 sets to find 3RM) Clean Deadlift (3 x 5) Clean Grip and setup, pull to the power position and return back down to the ground90% Single Leg Deadlift (8 x 3) 55% of your Deadlift Front Squat (1 x 5) 75% Front Squat (1 x […]

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28 Jun 2019

Bombers Crossfit – CrossFit Metcon Metcon (Time) 2 Rounds for Time: 1000M Row 50 Thruster (45/35) 30 Pull Up

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27 Jun 2019

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 100 KB Snatch (50/35)You DO NOT need to alt arm each rep Weightlifting Shoulder Press (3 x 10)

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BBC 26 Jun 2019

Bombers Crossfit – Bombers Barbell Club Weightlifting Pause Back Squat (5 x 3) 70% Power Clean + Push Jerk (4-5 sets to find 3RM) Snatch Push Press + Overhead Squat (4-5 sets to find 1RM) GHD Situps (3 x 10-20)

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26 Jun 2019

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 1.5 Mile Run 100 Burpee Pull Up *Wear a backpack with 20/14 lbsBreak up the Run and Burpee Pull Up in any way

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25 Jun 2019

Bombers Crossfit – CrossFit Weightlifting 10 Minute EMOM Odd: 7 Back Squat Even: 30 sec Handstand Hold Back Squat (5 x 7) Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

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BBC 25 Jun 2019

Bombers Crossfit – Bombers Barbell Club Weightlifting Hang Snatch (4-5 sets to find 3RM) Snatch Grip Deadlift (3 x 5) Segmented 90% Bottoms Up KB Press (3 x 10 each arm) Hip Extensions (3 x 10)

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