Monday: A) Back squat build to a tough (not true max) triple, 20X1; rest as needed - 315 B1) Close-grip bench press 1-1-1 all tough (not max), 30X1; :90 rest - 225 B2) Strict ring pull-up 3-3-3, 4010; :90 rest - 25 C) For time 21 bar-facing burpees 18 power cleans, 95 (UB) 15 thrusters, 95 (UB) 12 power cleans, 135(6-6) 9 thrusters, 135 (UB) 6 power cleans, 165 (singles) 3 thrusters, 165 (UB) 6:36 D) 3 sets not for time 10-12/side light/moderate single leg band good mornings, 3010 15-20 light/moderate band face-pulls #crossfit #crossfitmasters

via Instagram http://ift.tt/2i9SItU

Some days things don't go the way you want... A) 3 rounds not for time - just a warm-up 3 dead hang to inverted 6 alternating DB snatches, 70 12 wall balls, 30 to 10 B) 9-7-5-3-1 for time w/8:00 cap Muscle-ups Squat snatches, 135 Just under the cap...smh MUs... C) For time, beginning exactly 12:00 after you start B 25 toes-to-bar (10-5-5-5) 50 thrusters, 44 (30-20) 25 CTB pull-ups (all singles) 5:27... D) Weighted hip extensions 3 x 7-10, 2012; :90 rest used the 15 #crossfit #crossfitmasters

via Instagram http://ift.tt/2jeCygB

Friday! A) 3 sets @ very easy warm-up pace 1/side alternating Turkish get-ups, 53 20-30m bear hug med ball carry B) Front squat build quickly to a moderate/tough single for the day - 275...went 135-185-225-275...felt solid C) Every :60 for 18:00 (6 sets) 1st: 3 touch-and-go power snatches starting @ 115 and building just a bit from there 2nd: 6 hang power cleans, same weight as snatch 3rd: :30 row easy 115-145...10 Cals on each row D) max wattage Assault Bike test take 3-5 attempts to establish the absolute highest wattage within :10 on the AB - score as peak wattage 1427-1467-1467-1506... Cooldown: 10:00 Assault Bike @ Z1 #crossfit #crossfitmasters

via Instagram http://ift.tt/2hY4unU

Hmmmm... #fatbike #getoutside

via Instagram http://ift.tt/2iGX9gl

Wednesday: A) Every :90 for 12:00 (8 sets) 1 squat snatch starting @ 65% and building to 80-85% according to feel 135-175...not quite as smooth today B) Every :90 for 12:00 (8 sets) 1 squat clean & split jerk starting @ 65% and building to 85-90% according to feel 165-215 C) For time(s) - handstand push-ups count as first score, total time as second score 55 kipping handstand push-ups (4:48) 50 alternating pistols 45 CTB pull-ups 40 glute-ham sti-ups 15:58 D) 3 rounds steady .5 mile Assault Bike 90m Farmer's walk, 70/hand 6:00ish #crossfitmasters #crossfit

via Instagram http://ift.tt/2iHDEEX

Tuesday: A) Not for time 10 alternating Turkish get-ups w/windmill at top, moderate (nothing above 70) 53(4)-62(4)-70(2) B) 7 sets for even times 7 touch-and-go clean-grip deadlifts, 205 500m row 40 double-unders :60 rest 2:35-2:35-2:35-2:35-2:35-2:40-2:45 C) For times - should be even 20 row calories hard :60 rest 20 row calories hard :37-:38 #crossfit #crossfitmasters

via Instagram http://ift.tt/2hNdrmY

Monday! Back at it... A) Back squat 3-2-1-1 all tough but no misses, 20X1; 3:00 rest 305-315-325-335 B1) Close-grip bench press 2-2-2, 30X1; :90 restA) Back squat 3-2-1-1 all tough but no misses, 20X1; 3:00 rest B1) Close-grip bench press 2-2-2, 30X1; :90 rest 195-205-215 B2) Strict ring pull-up 3 x 4 (can add weight if tempo is held), 4010; :90 rest 15-20-25 C) 3 rounds - movement quality/efficiency over absolute speed 10 thrusters, 115 15 bar-facing burpees :60 rest 10 power cleans, 115 15 toes-to-bar - goals is 3 sets of 5 here :60 rest 25 Assault Bike calories @ 90% aerobic :60 rest 1:11-1:15; :49-:55; 1:40-2:00 D) 3 sets not for time 10/side light/moderate single leg band good mornings, 3010 15 light/moderate band face-pulls #crossfit #crossfitmasters

via Instagram http://ift.tt/2ipMcj0