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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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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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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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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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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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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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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24 Jun 2019

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Reps) TABATA Bike (cal) Sit Up Alt Foot Jump Rope Squat Row (Cal)Complete 8 rounds on one movement before switching. (ex. all 8 rounds of 20sec of work 10sec rest on the Bike, then move to Sit Up) Metcon (AMRAP – Reps) TABATA Bike (cal) Sit Up […]

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BBC 24 Jun 2019

Bombers Crossfit – Bombers Barbell Club Weightlifting Back Squat (1 x 10) 70% Back Squat (1 x 8) 75% Back Squat (1 x 6) 80% Back Squat (1 x 4) 85% Back Squat (1 x 10) 75% Behind The Neck Jerk (4 sets to find 3RM) Push Press (4 sets to find 5RM) Farmer’s Carry […]

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