Barbells and Bikes: Warm-Up: 3 rounds 100 meter row burpees for meters over 100 5 pause + 5 air squats 5 dips + 10 push-ups 7 TTB (Strict) 5 x Barbell Complex then bands, PVC, and barbells Strength: Hang squat clean: build to a tough, not a max, in 15 minutes. #225 MetCon: 3rounds at 85, 90, 95% 15 Power Snatch #95 (5-5-5, 8-7, 15) 15 CTB pullups (5s, and messy) 60 DU rest as lo as the round takes (1:1) 2:34 2:22 2:02 Skill: 10:00 EMOM Odd 10 deadlifts #225 under 15s Even 15 m overhead Yoke carry #225 #crossfit #CrossFitmasters

Wednesday, February 4, 2015

Warm-Up: 3 rounds 100 meter row burpees for meters over 100 5 pause + 5 air squats 5 dips + 10 push-ups 7 TTB (Strict) 5 x Barbell Complex then bands, PVC, and barbells Strength: Hang squat clean: build to a tough, not a max, in 15 minutes. #225 MetCon: 3rounds at 85, 90, 95% 15 Power Snatch #95 (5-5-5, 8-7, 15) 15 CTB pullups (5s, and messy) 60 DU rest as lo as the round takes (1:1) 2:34 2:22 2:02 Skill: 10:00 EMOM Odd 10 deadlifts #225 under 15s Even 15 m overhead Yoke carry #225 #crossfit #CrossFitmasters

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