Barbells and Bikes: Wednesday: 05.18 A. Turkish get-up, build quickly to a heavy single/side #89 B. Front squat, 10 x 3 @ 55% 1RM, 10X1; begin a set every :60 #165 C. 1-arm DB rows, 3 x 6-8/arm, 30X1 - ugly tempo, stick to it!; :60 between sides 60-70-70 + For time @ high effort: 24 Assault Bike calories 12 squat cleans, 155 18 Assault Bike calories 9 squat cleans, 155 12 Assault Bike calories 6 squat cleans, 155 6:43...this was tough...I felt slow! + 3 sets not for time: 10 light/moderate good mornings #95 :30 ring dip support in external rotation - goal is palms forward #CrossFit #crossfitmasters

Wednesday, May 18, 2016

Wednesday: 05.18 A. Turkish get-up, build quickly to a heavy single/side #89 B. Front squat, 10 x 3 @ 55% 1RM, 10X1; begin a set every :60 #165 C. 1-arm DB rows, 3 x 6-8/arm, 30X1 - ugly tempo, stick to it!; :60 between sides 60-70-70 + For time @ high effort: 24 Assault Bike calories 12 squat cleans, 155 18 Assault Bike calories 9 squat cleans, 155 12 Assault Bike calories 6 squat cleans, 155 6:43...this was tough...I felt slow! + 3 sets not for time: 10 light/moderate good mornings #95 :30 ring dip support in external rotation - goal is palms forward #CrossFit #crossfitmasters

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