Monthly Archives of : April, 2019

Bombers Crossfit – CrossFit Gymnastics Metcon (No Measure) Alternating inverted Tabata (:10 on :20 rest) L-sit hold Ring support 8 rounds of each *to make ring support more challenging work […]

Bombers Crossfit – CrossFit Skill Metcon (3 Rounds for time) 3 sets each for time: 10 Shuttles (25ft) rest :90 between efforts *all three sets are scored separately * 3 […]

Bombers Crossfit – CrossFit Warm-up Warm-up (No Measure) 15 Min GHD Practice AbMat Situp / GHD Situps / Hip Extension / Back Extensionn See if you can do 25 reps […]

Bombers Crossfit – CrossFit Metcon Metcon (Time) 10 – 1 HSPU 20-2 Wall Ball (20/14) *200m Run after each Round

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 Min Partner AMRAP: 21 Double DB/KB Deadlift 15 Burpee over the DB/KB 9 Double DB/KB Thruster

Bombers Crossfit – Bombers Barbell Club Weightlifting Snatch (5 x 2)

Bombers Crossfit – CrossFit Metcon Metcon (Time) 10-8-6-4-2 Reps for Time: Snatch (135/95) *200m run to start each round

Bombers Crossfit – CrossFit Skill Metcon (No Measure) Hip extension Technique work 3×10-15 Back Extension Technique work 3×6-10 *These are not for speed, instead think for quality and body awareness […]

Bombers Crossfit – CrossFit Skill Metcon (3 Rounds for time) 3 sets each for time: Zig Zag Shuttle Drill *6 cones set up in a zig zag patern you must […]