20 Apr 2018

Bombers Crossfit – CrossFit Repeat workout from 13 Apr 2015 Warm-up Warm-up (No Measure) 2 Rounds of Burgener warmup w/ PVC 1 Round of Burgener warmup w/ Empty Bar 3 Dip Drive Shrug 3 Dip Drive Shrug high elbows 3 Muscle Clean 3 Front Squat 3 Squat Clean 3 Push Press 3 Push Jerk 3 […]

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19 Apr 2018

Bombers Crossfit – CrossFit Warm-up Warm-up (No Measure) Warmup progressions: DB Thruster 3Rds 3 Front Squat 3 Push Press 3 Thruster (on Thruster Rd 1 Pause on the shoulders between each rep / Rd 2 Pause overhead / Rd 3 no pause stay unbroken) T2B: Grip (knuckles on top of bar) in n out swing […]

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18 Apr 2018

Bombers Crossfit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds building up to working Deadlift weight 10/7/5 Light / Medium / Heavy Deadlift 5/5/5 Burpees – (first round slow and controlled working technique and each set build speed last set trying to pop off the ground quickly ) 7/7/7 wallballs Metcon Metcon (5 Rounds for […]

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17 Apr 2018

Bombers Crossfit – CrossFit Warm-up Warm-up (No Measure) 3 rounds 5/4/3 Squat snatch build to working weight 3/3/3 Muscle up working towards appropriate scale or practice stringing reps together Ready to start workout by 25-30min into class Metcon Metcon (Time) 3 Rounds For Time: 800M Run 15 Squat Snatch (115/75) 4 Ring Muscle Up25 Min […]

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16 Apr 18

Bombers Crossfit – CrossFit Weightlifting Back Squat (Build to a Heavy 10 Rep) 12min Timecap Sets 1-2 light weights getting comfortable under the bar (4-6 reps) Sets 3 and after must complete 10 reps each set *plan for at least 2 sets of 10 in the time frame Warm-up Warm-up (No Measure) Rowing Progression warmup: […]

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3 May 18

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 10 minutes of: 10 pull-ups 10 Thrusters Men: 95 lb. Women: 65 lb. Scroll for scaling options. Intermediate Option Complete as many rounds as possible in 10 minutes of: 8 pull-ups 8 Thrusters Men: 75 lb. Women: […]

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23 Apr 18

Bombers Crossfit – CrossFit Skill Warm-up (No Measure) 15 Min Skill work on HS walk and any inverted skills Progression: Practice each skill before moving on in the skill work Pike with feet on ground Pike with feet on a box Wall Walk Shoulder Taps Partner spotted HS walk HS Walk Metcon Metcon (AMRAP – […]

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12 Apr 2018

Bombers Crossfit – CrossFit Weightlifting Overhead Squat (5×1) Front Squat (5×1) Back Squat (5×1) Goal of this is to increase weight across all 15 sets of this workout no more than 2 minutes between sets

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11 Apr 18

Bombers Crossfit – CrossFit Warm-up Warm-up (No Measure) 3-5 mins General warmup getting core temperature up 5 mins of pose running practice drills 3 rounds of 5 box jumps building up to your working height :30 pose running w/ hands leaning against the wall Metcon Metcon (Time) 4 Rounds for time: 15 Box Jump (36/30) […]

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10 Apr 2018

Bombers Crossfit – CrossFit Skill Pull-ups (3×10-15) 10-15 mins working skills and drills for pullups. focusing on proper technique and improving movement mechanics 3 sets of 10-15 to work that technique in practice Metcon Metcon (Time) 3 Rounds for time: 50 pushups 25 pull-ups RX+ – Strict pullups 15Min Timecap

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