9 Oct 2018

Bombers Crossfit – CrossFit Weightlifting Hang Power Clean (5, 5, 5, 5, 5) Power Clean (3, 3, 3, 3, 3) Squat Clean (1, 1, 1, 1, 1)

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8 Oct 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 21 Deadlift (225/135) 400M Run 18 Deadlift 400M Run 15 Deadlift 400M Run 12 Deadlift 400M Run 9 Deadlift 400M Run 6 Deadlift 400M Run

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6 Oct 18

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Reps) As a team of 2: 25 Min AMRAP 4 rounds alternating complete rounds 500m row 16 DB Snatch (50/35) Then 4 rounds alternating complete rounds 25 Wallballs 5 Wall Walks Then Max DB Burpees alternating every 10 reps *Score is total number of DB burpees recorded. […]

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5 Oct 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 60 Sit Up 50 Box Jump (24/20) 40 T2B 30 Box Jump (30/24) 20 Strict K2E 10 Box Jump (36/30)

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4 Oct 2018

Bombers Crossfit – CrossFit Metcon Metcon (5 Rounds for weight) 5 rounds for max load: 10 DB/KB lunges (arms at sides) 10 Hang Power Cleans 10 Shoulder to overhead 10 Deadlift *Cannot drop the weight during a set * no more than 2:30 between sets

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3 Oct 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) 3 Rounds for time 1000m Row 50 Box Jumps (30/24) Warm-up (No Measure) 15 Min Kipping Pullups Practice and progression skills to practice *tight body position *full hand grip (modified false grip) *kipping pull-up progression (shoulder initiated swing/timing of kip and pull/ push away at the top) *chest […]

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1 Oct 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) 10 Rounds for time: 10 Back Squat (135/95) 100m Sprint :30 second rest

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28 Sep 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 100M Walking Lunge 100 Push Up 100 MB Clean (20/14) 100 Pull Up 100M Walking Lunge

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27 Sep 2018

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 4 Min AMRAP: 10 Burpee 10 Pistol 10 DB/KB Snatch (50/35) 10 T2B 10 KB/DB Push Press2 Min REST Metcon (AMRAP – Rounds and Reps) 4 Min AMRAP: 10 Burpee 10 Pistol 10 DB/KB Snatch (50/35) 10 T2B 10 KB/DB Push Press Weightlifting 10 […]

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