Yearly Archives of : 2017

Bombers Crossfit – CrossFit Weightlifting Power Clean (5 x 3) Attempt to increase weight each set Metcon Metcon (AMRAP – Reps) 3 Rounds for Reps of: 1 Minute Back Squat […]

Bombers Crossfit – CrossFit Weightlifting Floor Press (5 x 1) Metcon Metcon (Time) 24 – 21 – 18 – 15 – 12 – 9 Thruster (75/55) Burpee over the Bar

Bombers Crossfit – CrossFit Metcon Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*

Bombers Crossfit – Bombers Barbell Club Weightlifting Clean Deadlift (6×3 tempo up and down) Clean Grip and setup, pull to the power position and return back down to the ground […]

Bombers Crossfit – CrossFit Weightlifting Back Squat (5 x 2) Attempt to increase weight each set Metcon Metcon (Time) For Time: 400M Run 30 Push Press (95/65) 800M Run 15 […]

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Reps) 18 Minute AMRAP 55 Power Snatch (75/55) 55 Wall Ball (20/15) 55 Sit Up 55 HSPU

Bombers Crossfit – CrossFit Mission Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear […]

Bombers Crossfit – Bombers Barbell Club Snatch (1 RM)

Bombers Crossfit – CrossFit Metcon Metcon (Time) 10 Rounds For Time: 200M Run 2 Rope Climb 12 Burpee