Week 1 Technique Day Barbell club

Bombers Crossfit – Bombers Barbell Club Weightlifting Snatch Pull + Hang Snatch (Technique (sets of 3) working on position ) Type the details of the weightlifting High Hang Clean and Jerk (Technique (sets of 3) work on position) Type the details of the weightlifting Skill Metcon (No Measure) Alternating Tabata (8 rounds of each) Hollow […]

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2 Jan 2018

Bombers Crossfit – CrossFit Gymnastics Metcon (AMRAP – Reps) Tabata Squat Pull UpAlternating RNDs of Squat and Pull Up Metcon Metcon (Time) For Time: 50 Wall Ball (20/15) 50 Double Under 25 Wall Ball 100 Double Under 25 Wall Ball 50 Double Under 50 Wall Ball

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30 Dec 2017

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP with a Partner: 50 Wall Ball (20/15) 50 Push Press (115/75) 500M Row

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29 Dec 2017

Bombers Crossfit – CrossFit Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

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12 Days of Christmas

Bombers Crossfit – CrossFit Metcon 12 Days of Christmas (Time) For Time: 100 M Row 2 HSPU 3 KB SDHP (70/53) 4 KB Snatch 5 Burpee 6 Wall Ball (20/15) 7 Russian Twist (20/15) 8 Overhead Walking Lunge Steps (20/15) 9 Box Jump 10 Push Up 11 Squat 12 KB Swing

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20 Dec 2017

Bombers Crossfit – CrossFit Mission Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009To learn more about Jack click here

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15 Dec 2017

Bombers Crossfit – CrossFit Gymnastics Handstand Drills: Tripod, Handstand Holds, Walks, Shoulder Taps Metcon Metcon (Time) For Time: 60 Push Up 50 Ring Dip 40 HSPU 30 Floor Press (155/105) 20 Push Jerk 10 Push Press

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14 Dec 2017

Bombers Crossfit – CrossFit Weightlifting 10 Minute EMOM Lunge Double Under Back Rack Lunge (5 x 5) Double-Unders (5 x Max ) Max Double Unders in 40 seconds Metcon Metcon (Time) 5 Rounds for Time: 4 Box Jump (36/30) 3 Power Snatch (155/105) 2 Resisted Run 1 Min REST

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