20 Mar 2018

Bombers Crossfit – CrossFit Weightlifting 10 Minute EMOM: 1: Shoulder Press 2: Double Under practice for 30-45 seconds Shoulder Press (5 x 5) Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 7 Pull Up 9 Push Up 11 Squat

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17 Mar 18

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP with a partner: 1k row 50 wallballs 40 situps 30 pullups 100 Double unders

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CrossFit Open 18.4

Bombers Crossfit – CrossFit Warm-up Warm-up (No Measure) 2 rounds warming up 250m row 20 db 1arm push press (10R + 10L) 15 banded good morning Specific warmup: 10-5-4-3-2-1 Deadlift (building load on each set making sure you are comfortable with what weights you will use in the workout) *2 HSPU at the end of […]

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15 Mar 2018

Bombers Crossfit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10/10/10 Squat Therapy (wall facing squat) start 1-2ft away from the wall keep arms straight, above your head, and about shoulder width apart trying to get full range of motion adjust feet as needed 30/30/30 seconds of hands against the wall leaning pose style running […]

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14 Mar 2018

Bombers Crossfit – CrossFit Warm-up Warm-up (No Measure) Completed as a goup with empty barbell 5 back racked elbow rotations – (front rack mobility drill) 5 good mornings 5 back squats 5 back rack presses 5 front squats 5 RDL (straight leg deadlifts) Set the bar down and shake it out for a second 2 […]

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13 Mar 2018

Bombers Crossfit – CrossFit Weightlifting Deadlift (3 RM) Spend 15 minutes to work up to a new 3 Rep Max. Take no more than 3 heavy attempts. Metcon Metcon (AMRAP – Reps) Tabata Russian Twist (20/14) Sit Up Flutter Kick Plank Hold8 Rounds of each movement before switching. Russian twist – over and back = […]

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12 Mar 2018

Bombers Crossfit – CrossFit Metcon Dirty Thirty (Time) For Time: 30 Double Under 30 Box Jump (30/24) 30 C2B Pull Up 30 KB Swing (70/53) 30 Front Squat (135/95) 30 T2B 30 Push Press/Jerk (135/95) 30 Deadlift (135/95) 30 Wall Ball (20/14) 30 BurpeeSome Scaling options Double unders – Attempts or penguin jumps C2B Pullup […]

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10 Mar 2018

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Reps) 20 Min AMRAP as a team 100 Deadlift (135/95) 400m run as a team 100 wall balls (20/14) 400m run as a team 100 situps *score it total reps of deadlift wall balls and sit-ups **runs are not scored

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9 Mar 2018

Bombers Crossfit – CrossFit Metcon Crossfit Games Open 18.3 (Ages 16-54) (Time) 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 50/35 lb 100 double-unders 12 bar muscle-ups Time cap: 14 minutes

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2 Mar 2018

Bombers Crossfit – CrossFit Metcon Crossfit Games Open 18.2 (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap – If you finish under the time cap, use remaining time to complete 18.2a – If you don’t finish before the time cap, add 1 second for every […]

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