Barbells and Bikes: Warm-Up: 3 rounds 100 meter row 5 squats w/ 5s pause 5 dips + 10 puhups 8 TTB 5 thrusters (bands) then bands, PVC and barbell as needed Strength: Work up to a heavy, not a max, Thruster in 15 minutes. #205 MetCon: For time: 20 thrusters #95 20 Toes to bar 10 dumbbell burpee box jump overs #35 per hand 9 burpee ring touch, set rings at 8″ 5 deficit HSPU 5″ deficit 20 Thrusters 5:23 MidLine: 3 sets 45s between each movement A1. 10 back extensions A2. 20s – 30s plank hollow hold #crossfit #CrossFitmasters

Saturday, January 24, 2015

Warm-Up: 3 rounds 100 meter row 5 squats w/ 5s pause 5 dips + 10 puhups 8 TTB 5 thrusters (bands) then bands, PVC and barbell as needed Strength: Work up to a heavy, not a max, Thruster in 15 minutes. #205 MetCon: For time: 20 thrusters #95 20 Toes to bar 10 dumbbell burpee box jump overs #35 per hand 9 burpee ring touch, set rings at 8″ 5 deficit HSPU 5″ deficit 20 Thrusters 5:23 MidLine: 3 sets 45s between each movement A1. 10 back extensions A2. 20s – 30s plank hollow hold #crossfit #CrossFitmasters

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