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Friday, March 17, 2017
Quick one on a Friday... A) Every 2:00 for 10:00 (5 sets - nice & easy) 5 deadlifts, 95 4 hang squat cleans, 95 3 thrusters, 95 2 strict handstand push-ups 1 burpee muscle-up B) 5:00-10:00 17.4 movement prep of choice nothing fatigued or tough, just tech work if needed C) 20:00 easy Assault Bike spin #crossfit #crossfitmasters
Wednesday, March 15, 2017
Wednesday... A) Thruster (from ground build quickly to a moderate single (stop before there is any issue locking out), then take of 30-40 lbs and accumulate 8 singles w/short rest between reps 185 then 155 for 8(9 cause I can't count...) singles... B) 3 sets steady 4 ring muscle-ups 12 kipping handstand push-ups :60 rest All unbroken, just sub :60 C) For time 500m row (1:47ish) 40 wall balls, 20 to 10 (UB) 300m row (1:55ish) 20 wall balls, 20 to 10 (UB) 100m row (1:35ish) 5:30 D) 10:00 easy bike spin starting immediately after completion of C... very easy! #crossfit #crossfitmasters
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Tuesday, March 14, 2017
Deadlifts to start the day...now where are the donuts @doughnutsanddeadlifts ... A) 3 rounds not for time - easy warm-up 5m forward bear crawl 5m backward bear crawl :15 2-arm passive hang from bar 15 Assault Bike calories B) 3 sets even pace :60 deadlift singles, 275 :60 rest 16-14-16 C) 5 rounds easy :60 Assault Bike @ Z1 (50 RPMs) :60 row @ Z1 (2:00 pace) :30/side plank D) Reverse hypers 3 x 15 light; :90 rest Felt good to just move today! #crossfit #crossfitmasters
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Monday, March 13, 2017
17.3 redo...a bit better...but not competitive...on the the next one...#crossfit #crossfitmasters
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Sunday, March 12, 2017
Saturday, March 11, 2017
Getting ready to watch Richard the III...I'm hoping for dragons or possibly a white walker... #got
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