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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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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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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Barbell Club 6 Sep 17

Bombers Crossfit – Bombers Barbell Club Weightlifting Snatch Pull + Hang Snatch (6×3) Type the details of the weightlifting Snatch Grip Press (5×5) Snatch Balance (5×3) Gymnastics Warm-up (No Measure) alternating tabata: Hollow Hold / Superman

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6 Sep 2017

Bombers Crossfit – CrossFit Weightlifting Sumo Deadlift (3RM) Metcon Metcon (Time) 3 Rounds for Time: 150 Double Under 400M Run 200M Row

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5 Sep 2017

Bombers Crossfit – CrossFit Weightlifting Turkish Get Up (4 x 5) 5 Reps each arm Metcon Metcon (AMRAP – Rounds and Reps) 3 Rounds of: 5 Min AMRAP 9 KB Deadlift (70/53) 7 KB Swing 5 KB Push Press 2 Min REST after each Round

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4 Sep 2017

Bombers Crossfit – CrossFit Mission Mr. Joshua (Time) 5 Rounds for time of: 400m Run 30 GHD Sit-ups 15 Deadlifts, 250#In honor of SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.To learn more about Mr. Joshua click here

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BBC 2 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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