Barbells and Bikes: Wednesday: A) Every :30 for 12:00 (8 sets of each) sets 1-8: 1 squat snatch, 135 sets 9-16: 1 squat clean, 185 sets 17-24: 2-3 handstand push-ups B) For time w/deliberate, steady movement and breaks 60 row calories 50 wall balls, 20 to 10 - mandatory set of 10 40 CTB pull-ups - mandatory sets of 5 30 Assault Bike calories - sprint only the final 15 11:17 C) 10:00 :30 Assault Bike @ 90% aerobic, final set @ 90% effort (400 watts, 550+ on last) :30 Assault Bike easy ...and that concludes the training for the year...#open2017 is here...time to test that fitness #crossfit #crossfitmasters

Wednesday, February 22, 2017

Wednesday: A) Every :30 for 12:00 (8 sets of each) sets 1-8: 1 squat snatch, 135 sets 9-16: 1 squat clean, 185 sets 17-24: 2-3 handstand push-ups B) For time w/deliberate, steady movement and breaks 60 row calories 50 wall balls, 20 to 10 - mandatory set of 10 40 CTB pull-ups - mandatory sets of 5 30 Assault Bike calories - sprint only the final 15 11:17 C) 10:00 :30 Assault Bike @ 90% aerobic, final set @ 90% effort (400 watts, 550+ on last) :30 Assault Bike easy ...and that concludes the training for the year...#open2017 is here...time to test that fitness #crossfit #crossfitmasters

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