15 May 2018

Bombers Crossfit – CrossFit Metcon 2018 AGOQ 3 (AMRAP – Rounds and Reps) 20 Minute AMRAP: 50 Wall Ball (20/14) 100 Double Under 50 ft Handstand Walk 100 Double Under 50 Cal Row 100 Double Under 50 ft Handstand Walk 100 Double Under

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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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2 May 18

Bombers Crossfit – CrossFit Skill Warm-up (No Measure) 15 Mins working on skills and drills for Double Under / Triple unders and improving jump rope efficiency Metcon Metcon (Time) 21-18-15-12-9-6-3 Triple Unders Calories rowing

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24 Apr 18

Bombers Crossfit – CrossFit Warm-up Warm-up (No Measure) Push Jerk Technique warmup progression: 5-10 reps at each progression -Jump and land arms at -sides (stick the landing) -Jump and land arms at shoulders (stick the landing) -Jump and land extend the arms after the hips open -PVC pipe push jerk -Empty barbell push jerk Warmup […]

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7 May 2018

Bombers Crossfit – CrossFit Metcon Eva (Time) 5 rounds for time: Run 800 meters 30 Kettlebell swing, 70# / 53# 30 Pull-ups

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8 May 2018

Bombers Crossfit – CrossFit Weightlifting 10 Minute EMOM: Odd: 3 x Power Clean Even: 30 sec Hollow Rock Power Clean (5 x 3) Metcon Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP: 2, 4, 6, 8… Power Clean (135/95) 5 x Double Under

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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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