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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9 May 2018

Bombers Crossfit – CrossFit Weightlifting Snatch Grip Deadlift (5 RM) Metcon Metcon (Time) 3 Round For Time: 15 Burpee Box Jump (24/20) 30 Wall Ball (20/14) 400M Run

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11 May 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) 2 Rounds For Time: 2 Rope Climb 50 Plate G2O (45/25) 2 Rope Climb 25 Russian Twist (45/25) 2 Rope Climb 50 OVH Lunge (45/25) 2 Rope Climb 50 Burpee on to a plate 2 Rope Climb

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14 May 2018

Bombers Crossfit – CrossFit Weightlifting 10 Minute EMOM Odd: 1 Clean Complex Even: Rest Clean Complex 1 (5 x 1) Deadlift Squat Clean Front Squat Jerk Metcon Metcon (Time) 3 Rounds For Time: 2 Squat Clean (205/135) 400M Run 2 Jerk

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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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