Archive by Author : Andy

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP With a partner: 200m Run 10 Burpee to a plate 10 Squat with a plate 10 Plate Ground to Overhead

Bombers Crossfit – CrossFit Metcon Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders

Bombers Crossfit – CrossFit Weightlifting The Other Total (Total Weight) Clean (1 Rep Max)Bench Press (1 Rep Max)Overhead Squat (1 Rep Max)Floor Press to sub Bench Press

Bombers Crossfit – CrossFit Metcon (Time) 3 Rounds for Time: 800M Run 15 Clean & Jerk (135/95) Metcon

Bombers Crossfit – Bombers Barbell Club Weightlifting Pause Back Squat (3 x 5) 65% Power Clean + Push Jerk (5 x 1+3) 70% of Power Clean Snatch Push Press + Overhead Squat (5 x 5+2) 70% of OVH Sq GHD Situps (3 x 10-20)

Bombers Crossfit – CrossFit Skill Spend 15 minutes working on skill and practice on GHD Situps GHD Situps (3 x 5-15) Metcon Metcon (Time) For Time: 10 – 1 KB Snatch (70/53) *Waiter’s Walk after each roundWaiter’s Walk, from the rig to the wall and back.

Bombers Crossfit – Bombers Barbell Club Weightlifting Hang Snatch (6 x 2) 70% From MID THIGH Snatch Grip Deadlift (3 x 5) Segmented 85% Bottoms Up KB Press (3 x 10 each arm) Hip Extensions (3 x 10)

Bombers Crossfit – CrossFit Weightlifting 10 Minute EMOM Odd: 3 Front Squat Even: 30 Sec Headstand Hold Front Squat (5 x 3) Metcon Metcon (Time) 21 – 15 – 9 Front Squat (95/65) Push Press

Bombers Crossfit – Bombers Barbell Club Weightlifting Back Squat (1 x 10) 60% Back Squat (1 x 8) 65% Back Squat (1 x 6) 70% Back Squat (1 x 4) 75% Back Squat (1 x 10) 65% Behind The Neck Jerk (5 x 3) 70% of Jerk Push Press (3 x 5) 70% Farmer’s Carry […]