20 Apr 2019

Bombers Crossfit – CrossFit Metcon Metcon (Time) 15/12 Cal Bike 10 Front Squat (135/95) 10 Burpee over the Box (30/24)

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19 Apr 2019

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP: 1 Power Clean (205/135) 3 HSPU 5 Burpee over the Bar

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18 Apr 19

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 to turn hands out Metcon (AMRAP – Reps) 10 Min AMRAP of ring MU complex Rep Scheme (1,2,3,1,2,3,1,2,3…) Complex 1= 1 Ring Pullup / 1 […]

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17 Apr 19

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 points of contact past the line Metcon pwr clean + 2 hang sq cleans + 3 push jerks Find 1RM of this complex

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16 Apr 19

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 (Controlled and consecutive) Start with AbMat situp then GHD situp to Parallel, and then full range (controlled and consecutive reps) Start with Hip Extension then […]

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15 Apr 19

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

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13 Apr 2019

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

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11 Apr 19

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

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10 Apr 19

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 Gymnastics Metcon (AMRAP – Reps) 10 Min to complete AMRAP of HSPU – rep scheme (1,2,3,4,5….) * Sets must be unbroken ** you decide if […]

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