16 Jan 2019

Bombers Crossfit – CrossFit Metcon Metcon (Time) 5 Rounds for Time: 25 Cal Bike 15 Pull Up 10 Push Press (95/65)

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15 Jan 2019

Bombers Crossfit – CrossFit Weightlifting Back Squat (20 RM) Metcon Metcon (Time) 7 Rounds for Time: 10 Burpee 20 Sit Up

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14 Jan 2019

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 20 Double Under 150 Wall Ball (20/14) *Each time you break: 20 + (20 x X) Double Under, where X is your breaks1st break, 20 + (20 x 1) = 40 2nd break, 20 +(20 x 2) = 60

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11 Jan 2018

Bombers Crossfit – CrossFit Weightlifting Overhead Squat (5 – 5 – 5) Aim for the 80-85% of a 1RM, same weight for each set. Metcon CrossFit Games Open 11.1 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#

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10 Jan 2019

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 1000M Row 50 Wall Ball (20/14) 750M Row 40 Wall Ball 500M Row 30 Wall Ball 250M Row 20 Wall Ball

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9 Jan 2018

Bombers Crossfit – CrossFit Weightlifting Deadlift (10, 8, 6, 4) Increase weight for each set Metcon Metcon (Time) 10 Rounds for Time: 10 Deadlift (135/95) 10 Push Up

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8 Jan 2018

Bombers Crossfit – CrossFit Metcon Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-upsPartner Optional: If you chose a partner alternate each movement. Partner A completes HSPU, Partner B then completes Pistols, Partner A then completes Pull-ups for 1 round.

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7 Jan 2019

Bombers Crossfit – CrossFit Metcon Metcon (Time) 5 Rounds for Time: 20 1-Arm KB Swing (53/35) 20 Ovh Lunge Steps (53/35) Gymnastics Spend 15 minutes practicing Handstands. Progress from TRIPOD to HEADSTAND to HANDSTAND against the wall to FREESTANDING. Attempt to accumulate a total of 5+ minutes inverted.

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4 Jan 19

Bombers Crossfit – CrossFit Metcon Metcon (Weight) 5 Rounds score weight used 2min to row (500/400m) 2 min to do 15 power cleans *must be back on the rower before the 2 minutes is up on the power cleans

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3 Jan 2019

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Reps) Tabata: Push Press (95/65) Front Squat Hang Clean DeadliftRotate movement each break. 20 sec Push Press, 10 sec Rest, 20 sec Front Squat, 10 sec Rest, 20 sec Hang Clean…

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