Barbells and Bikes: Warm-Up: 3 rounds 25 DUs 10 Air Squats 10 Push-Ups 10 sit-ups 5 pull-ups (strict) then bands, PVC and Barbell to working weight Strength: Hang clean: build to a 4RM Hit for #205 today MetCon: 6 rounds for even times across: 7 power snatches #95 7 OHS #95 7 UB CTB pullups 50 DU rest 2:30 between 1- 1:19 2- 1:15 3- 1:13 4- 1:10 5- 1:19 6- 1:18 ##crossfit #crossfitmasters #open15 @nike @niketraining @nikeweightlifting @iamprojectx

Wednesday, February 18, 2015

Warm-Up: 3 rounds 25 DUs 10 Air Squats 10 Push-Ups 10 sit-ups 5 pull-ups (strict) then bands, PVC and Barbell to working weight Strength: Hang clean: build to a 4RM Hit for #205 today MetCon: 6 rounds for even times across: 7 power snatches #95 7 OHS #95 7 UB CTB pullups 50 DU rest 2:30 between 1- 1:19 2- 1:15 3- 1:13 4- 1:10 5- 1:19 6- 1:18 ##crossfit #crossfitmasters #open15 @nike @niketraining @nikeweightlifting @iamprojectx

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