14 Sep 2018

Bombers Crossfit – CrossFit Weightlifting 10 Min EMOM 1: 25ft Handstand Walk 2: Back Squat Back Squat (5 x 2) Dueling Thrusters (AMRAP – Reps) 7 Min AMRAP with a Partner: 1, 2, 3, 4,… Thruster (95/65) Partner A – Odd (1, 3, 5,…) Partner B – Even (2, 4, 6,…) Metcon

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13 Sep 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) As a Tabata for Time: 30 Back Squat (185/125) 40 HR Push Up 50 Lateral Jump over the Bar 60 DeadliftScore is total TIME. Work for 20 seconds, rest for 10 seconds until complete. Lateral Jump: Over and Back = 1

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12 Sep 2018

Bombers Crossfit – CrossFit Skill Spend 15 Minutes working the GHD Sit Up 1. Position and Leg Drive 2. Lower to horizontal with core engaged – spotted 3. Lower to horizontal, leg drive — sit up 4. Lower shoulders below hips for full ROM Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP: 21 […]

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11 Sep 2018

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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10 Sep 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 50 Double Under 5 Squat Snatch (135/95) 50 Double Under 4 Squat Snatch (155/105) 50 Double Under 3 Squat Snatch (185/125) 50 Double Under 2 Squat Snatch (205/135)

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8 Sep 2018

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP with a Partner 6 Lateral Burpee over the bar 6 Push Press (95/65)

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7 Sep 2018

Bombers Crossfit – CrossFit Weightlifting Overhead Squat (5 x 5) Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

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6 Sep 2018

Bombers Crossfit – CrossFit Metcon Metcon (Time) 20 Rounds for Time: 1 Power Snatch (155/105) 3 HSPU 5 Burpee

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5 Sep 2018

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP: 100 Double Under 200M Farmers Walk (70/53) 400M RunSingle KB or DB for the Farmers Walk

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