9 Nov 17

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 1000m Run 10 Wall Walk 800m Run 8 Wall Walk 600m Run 6 Wall Walk 400m Run 4 Wall Walk 200m Run 2 Wall Walk

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8 Nov 17

Bombers Crossfit – CrossFit Weightlifting 10 Minute EMOM Odd: Front Squat Even: Push UP Front Squat (5 x 5) Push-ups (15 – 20 ) Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Toes to bar 15 Situps 20 Front Squat (95/65)

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7 Nov 17

Bombers Crossfit – CrossFit Weightlifting Clean and Jerk (5×5) Power clean and Jerk today! all reps must be touch and go (no letting go of the bar today) Metcon Metcon (Time) 3 Rounds for time: 15 Hang Power clean (155/105) 15 Burpees RX+(185/125) Games (225/155)

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6 Nov 17

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Reps) 7 Rounds for Max Reps of: Every 2mins on the Minute: 25/20 Calorie Row Max Jerks (205/135) NO REST BETWEEN SETS Score is number of Jerks completed

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3 Nov 17

Bombers Crossfit – CrossFit Skill Plyo Pushup (5×5) Start in plank complete pushup and jump hands up onto raised surface Walk hands back down to the ground and repeat Score max height used in inches Metcon Metcon (Time) For Time: 21-15-9 Front Rack Lunge Steps (135/95) 63-45-27 Double Unders

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2 Nov 17

Bombers Crossfit – CrossFit Skill One legged Box Jump (Max Effort) Start and finish jump on one leg Score number of inches jumped Metcon Metcon (Time) 4 Rounds for time: 3 Squat Cleans (225/155) 4 Deficit HSPU (6in/4in)

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1 Nov 2017 BBC

Bombers Crossfit – Bombers Barbell Club Weightlifting Snatch (6 x 2) Power Snatch (3 x 5) Goblet Squat (3 x 12) Jumping Squat Box Jumps (3 x 5)

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1 Nov 17

Bombers Crossfit – CrossFit Metcon Metcon (Time) 2 Rounds for Time: 100 Air Squat 80 Sit up 60 Push up 40 Pullup 20 Burpees

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31 Oct 17

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 5 Deadlift (205/135) 3 Hang Power Clean (205/135) 1 Shoulder to Overhead (205/135)3 Minute REST Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 10 Deadlift (135/95) 6 Hang Power Clean (135/95) 2 Shoulder to Overhead (135/95)

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30 Oct 17

Bombers Crossfit – CrossFit Weightlifting Back Squat (5×5) Skill Warm-up (No Measure) 15 Min Ring Work Practice Skin the cat Ring Dip False Grip Pullup Muscle up External rotation position holds L-sit Metcon Metcon (No Measure) Tabata Top of Ring dip Hold Bottom of Ring dip Hold Alternating

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