Barbells and Bikes: Monday! A pot of coffee and squats starts it off right! A1. Back squat, 3 x 3-4, 20X1; :90 rest - #275-#275-#290(3) - Oly and Belt in the last two to see how it felt... A2. Weighted supinated CTB pull-ups, 3 x 4, 31X0; :90 rest - #35 B. Close-grip bench press, build to a max - #235 C. Powell raise, 2 x 10-12/side, 30X0; :60 between sides - #15 MetCon: 5 sets: :60 Assault Bike @ 90% aerobic (19 calories) :20 handstand hold facing wall w/hands 6-8" from wall :60 walk rest #crossfit #cfmasters #crossfitmasters #rtg16 @savage_barbell

Monday, September 7, 2015

Monday! A pot of coffee and squats starts it off right! A1. Back squat, 3 x 3-4, 20X1; :90 rest - #275-#275-#290(3) - Oly and Belt in the last two to see how it felt... A2. Weighted supinated CTB pull-ups, 3 x 4, 31X0; :90 rest - #35 B. Close-grip bench press, build to a max - #235 C. Powell raise, 2 x 10-12/side, 30X0; :60 between sides - #15 MetCon: 5 sets: :60 Assault Bike @ 90% aerobic (19 calories) :20 handstand hold facing wall w/hands 6-8" from wall :60 walk rest #crossfit #cfmasters #crossfitmasters #rtg16 @savage_barbell

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