Monthly Archives of : June, 2019

Bombers Crossfit – Bombers Barbell Club Weightlifting Back Squat (6 x 3) 70% Behind The Neck Jerk (2 x 4) 70% Push Press (3 x 3) 70% Farmer’s Carry (3 […]

Bombers Crossfit – Bombers Barbell Club Weightlifting Snatch (1 x 3) 70% Snatch (1 x 2) 80% Snatch (1 x 1) 85% Snatch (1 x 1) 88% Snatch (3 x […]

Bombers Crossfit – Bombers Barbell Club Weightlifting Hang Clean (4-5 sets to find 3RM) Clean Deadlift (3 x 5) Clean Grip and setup, pull to the power position and return […]

Bombers Crossfit – CrossFit Metcon Metcon (Time) 2 Rounds for Time: 1000M Row 50 Thruster (45/35) 30 Pull Up

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 100 KB Snatch (50/35)You DO NOT need to alt arm each rep Weightlifting Shoulder Press (3 x 10)

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 1.5 Mile Run 100 Burpee Pull Up *Wear a backpack with 20/14 lbsBreak up the Run and Burpee Pull Up in […]

Bombers Crossfit – Bombers Barbell Club Weightlifting Pause Back Squat (5 x 3) 70% Power Clean + Push Jerk (4-5 sets to find 3RM) Snatch Push Press + Overhead Squat […]

Bombers Crossfit – CrossFit Weightlifting 10 Minute EMOM Odd: 7 Back Squat Even: 30 sec Handstand Hold Back Squat (5 x 7) Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# […]

Bombers Crossfit – Bombers Barbell Club Weightlifting Hang Snatch (4-5 sets to find 3RM) Snatch Grip Deadlift (3 x 5) Segmented 90% Bottoms Up KB Press (3 x 10 each […]