Barbells and Bikes: Tuesday! Warm-up: EMOM 10 1- 40 DUs 2- 6 Squats w/ 5s pause 3- 5 ring turnovers + 5 dips 4- 8 TTB 5- 5x barbell complex Then bands, PVC, barbell to working weight Strength: A. Squat clean, push press, push jerk clusters. 1 SC + 1 PP + 1 PJ is one rep. 3 x 1.1, rest :20 between reps, 2:00 betweens sets #185-#195-#185 B. Front Squat 2-2-1 32X1 2:00 #255-#265-#275 MetCon: EMOM 20: 1 MU + 2 thrusters #135 + 3 burpees over bar No misses Felt weak in the beginning today. Burpees felt solid today, lungs are almost there! #crossfit #CrossFitmasters @tdswack @dwoot61

Tuesday, January 20, 2015

Tuesday! Warm-up: EMOM 10 1- 40 DUs 2- 6 Squats w/ 5s pause 3- 5 ring turnovers + 5 dips 4- 8 TTB 5- 5x barbell complex Then bands, PVC, barbell to working weight Strength: A. Squat clean, push press, push jerk clusters. 1 SC + 1 PP + 1 PJ is one rep. 3 x 1.1, rest :20 between reps, 2:00 betweens sets #185-#195-#185 B. Front Squat 2-2-1 32X1 2:00 #255-#265-#275 MetCon: EMOM 20: 1 MU + 2 thrusters #135 + 3 burpees over bar No misses Felt weak in the beginning today. Burpees felt solid today, lungs are almost there! #crossfit #CrossFitmasters @tdswack @dwoot61

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