22 May 2018

Bombers Crossfit – CrossFit Weightlifting Back Squat (3 x 10) Metcon Metcon (Time) 8 Minute AMRAP 2, 4, 6, 8… Jumping Squat Pull Up

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21 May 2018

Bombers Crossfit – CrossFit Weightlifting Floor Press (5 x 5) Metcon Metcon (Time) 3 Rounds for Time 200M Run 20 Box Jump (24/20) 20 Hang Clean (95/65)

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12 May 2018

Bombers Crossfit – CrossFit Mission Metcon (Time) 1 Mile Run Metcon (Time) 1 – 10 Tire Flip Sandbag Clean

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10 May 18

Bombers Crossfit – CrossFit Skill Metcon (No Measure) 10 Min EMOM Odd Min: 4 Strict chest to ring pullups Even Min: 1 Strict MU / 3 Strict Ring DipFocus is on quality reps and controlled movement Scaling options: Pullups – use kneeling on the ground or feet on a box with rings or a bar […]

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5 May 2018

Bombers Crossfit – CrossFit Mission Metcon (AMRAP – Reps) 8 Min AMRAP 600M Carry Max Power Clean (185/125) Metcon (AMRAP – Reps) 6 Min AMRAP Tire Flip Wall Ball Metcon (AMRAP – Reps) 4 Min AMRAP Burpee

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4 May 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 50 Plate G2OH (45/25) Run 1 Mile carrying the plate 50 Burpees onto the plate *no dropping or rolling the bumper plate **both feet fully on the plate standing tall for each rep of the burpee ***30 min cap

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30 Apr 18

Bombers Crossfit – CrossFit Skill Metcon (No Measure) 10 Min EMOM 1 Strict Chest to ring pullup 2 Strict MU 1 Strict Ring DipScale to a kneeling position on the ground or to a box *Goal should be quality controlled reps ** Each individual set should be an unbroken set Metcon Metcon (Time) For Time: […]

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26 Apr 2018

Bombers Crossfit – CrossFit Weightlifting Front Squat (1×5) 12 mins to build to a heavy set of 5reps Metcon Metcon (Time) For Time: 20 Lateral Burpee 15 Bear Complex (135/95) 20 Lateral Burpee

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