Barbells and Bikes: Saturday Warm-Up: EMOM 10 1- 30 DUs 2- 10 Air Squats + 20s bottom hold 3- 5 dips + 10 push-ups 4- 5 TTB + 5 pull-ups + 5 kips (no break) 5- 5 Frankenstein squats + 5 Scarecrow Cleans then Bands, PVC then build quickly to a tough (not a max) clean and jerk for the day Finished at #230 then: 3 rounds for time: 7 clean and jerks (#185) 14 pullups 21 walking lunges 28 double unders Finished in 10:03 - a bit better, should be around 8 or less on this one. B. Midline Work Accumulate 1:30 in the positions below, try to complete in as few of sets as possible: L-sit Hollow Hold Arch Hold #CrossFit #CrossFitmasters #roadtorecovery

Saturday, January 10, 2015

Saturday Warm-Up: EMOM 10 1- 30 DUs 2- 10 Air Squats + 20s bottom hold 3- 5 dips + 10 push-ups 4- 5 TTB + 5 pull-ups + 5 kips (no break) 5- 5 Frankenstein squats + 5 Scarecrow Cleans then Bands, PVC then build quickly to a tough (not a max) clean and jerk for the day Finished at #230 then: 3 rounds for time: 7 clean and jerks (#185) 14 pullups 21 walking lunges 28 double unders Finished in 10:03 - a bit better, should be around 8 or less on this one. B. Midline Work Accumulate 1:30 in the positions below, try to complete in as few of sets as possible: L-sit Hollow Hold Arch Hold #CrossFit #CrossFitmasters #roadtorecovery

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