16 May 2018

Bombers Crossfit – CrossFit Weightlifting Power Snatch (5 x 2) Metcon 2018 AGOQ 4 (AMRAP – Rounds and Reps) 5 Minute AMRAP: 9 HSPU 6 Burpee 3 Snatch (165/115)

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18 May 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 1 Mile Run 30 Thruster (135/95) 1 Mile Run

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23 May 18

Bombers Crossfit – CrossFit Metcon Metcon (Time) 4 Rounds for time: 25 Toes to bar 5 Snatch (185/125)

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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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