14 Aug 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) 21 – 15 – 9 Power Snatch (95/65) C2B Pull Up Gymnastics Spend 15 minutes working on Bar Muscle Up. 1. Working the Pull 2. Transition with a Band or Jumping 3. Press to Support 4. Spotted Strict, Banded, Muscle Up

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13 Aug 2018

Bombers Crossfit – CrossFit Weightlifting 10 Min EMOM: 1: Back Squat 2: 30 sec Alternate Foot Bounce (Jump Rope) Back Squat (5 x 5) Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP: 200M Run 9 Thruster (95/65)

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11 Aug 2018

Bombers Crossfit – CrossFit Mission Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP w/ a Partner 50 ft OVH Lunge 100 Double Under 50 ft OVH Lunge 100 Double Under

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10 Aug 2018

Bombers Crossfit – CrossFit Metcon Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*

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9 Aug 2018

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Reps) 3 Rounds of 1 Minute Stations For Reps: Wall Ball (20/14) Burpee KB Swing (53/35) Box Jump (24/20) Bike (Cal) 1 Min REST

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8 Aug 2018

Bombers Crossfit – CrossFit Weightlifting 10 Minute EMOM 1: Lunge 2: 30 Sec Hollow Rock Front Rack Lunge (5 x 6) R + L = 2 Metcon 2k Row (Time) Max Effort 2k Row

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7 Aug 2018

Bombers Crossfit – CrossFit Metcon CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap

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6 Aug 2018

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Reps) 10 x 1 Minute Rounds of: 25 Squat Max Clean & Jerk (155/105) 2 Minute RESTScore is Clean & Jerks

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3 Aug 2018

Bombers Crossfit – CrossFit Weightlifting Clean Complex 1 (5 x 1) Deadlift Squat Clean Front Squat JerkEvery 2 minutes on the minute complete 1 complex Metcon Metcon (Time) 3 Rounds for Time: 50 Sit Up 10 Clean & Jerk (135/95)

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