BBC 16 Sep 2017

Bombers Crossfit – Bombers Barbell Club Weightlifting Clean Pull + Low Hang Clean & Jerk (6 x 3) Clean Pull followed by a Hang Clean from below the knee. Finish with a split Jerk Jerk Drop Under (5 x 3) No dip drive jerk (speed under the bar) Tabata Ring Hold (8 rounds) 8 Rounds […]

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15 Sep 2017

Bombers Crossfit – CrossFit Weightlifting Floor Press (6 x 2) Metcon Metcon (AMRAP – Reps) 15 Minute EMOM 1: 60 Double Under 2: 20 KB Swing (70/53) 3: REST

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14 Sep 2017

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 1 Mile Run 30 Power Snatch (115/75) 60 Situp 60 Back Ext 30 OVH Squat 1 Mile Run

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13 Sep 2017

Bombers Crossfit – CrossFit Metcon Metcon (Time) 21- 15 – 9 Handstand Push Up C2B Pull Up 8 Minute Time Cap4 Minute REST Metcon (Time) 12 – 9 – 6 Deficit HSPU (6″/4″) Bar Muscle Up 8 Minute Time Cap

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12 Sep 2017

Bombers Crossfit – CrossFit Weightlifting Back Squat (6 x 2) Metcon Metcon (Time) 4 Rounds for Time: 2 Resisted Run 3 Deadlift (335/225) 4 Box Jump (36/30) 1 Min Rest

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11 Sep 2017

Bombers Crossfit – CrossFit Mission Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run

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BBC 9 Sep 2017

Bombers Crossfit – Bombers Barbell Club Weightlifting Clean Pull + Low Hang Clean & Jerk (6 x 3) Clean Pull followed by a Hang Clean from below the knee. Finish with a split Jerk Jerk Drop Under (5 x 3) No dip drive jerk (speed under the bar) Tabata Ring Hold (8 rounds) 8 Rounds […]

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9 Sep 2017

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds) For Rounds: 1 Box Jump Over 2 Deadlift 250/155 3 KB Swing 70/53 4 Pull Up 5 Jumping Lunge Metcon (Time) For Time: Sled Pull Metcon (Distance) For Distance: Relay

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8 Sep 2017

Bombers Crossfit – CrossFit Weightlifting Push Press (6 x 3) Metcon Metcon (AMRAP – Reps) 16 Min AMRAP 30 Power Clean (155/105) 30 Push Press Max Bar Facing BurpeeYour score is the number of Burpees

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7 Sep 2017

Bombers Crossfit – CrossFit Metcon Metcon (Time) 5 Rounds for Time: 500M Row 15 Floor Press (135/95)

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