Bike

Olympic Length Triathlon

Olympic length triathlon! Time of 3:06:29. Came in first in the Clydesdale division! Not bad for my first Olympic length race.  

10 Miler and Heavy Lift

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10 mile bike ride

 

2x3 @90% of: 

front squat

bench press

cleans

Bike, 17.3, Abs

10 mile bike ride

 

crossfit open 17.3

Prior to 8:00, complete:

3 rounds of:
    6 chest-to-bar pull-ups
    6 squat snatches, 95 lb.
Then, 3 rounds of:
    7 chest-to-bar pull-ups
    5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
    8 chest-to-bar pull-ups
    4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
    9 chest-to-bar pull-ups
    3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
    10 chest-to-bar pull-ups
    2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
    11 chest-to-bar pull-ups
    1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

 

1500m row

 

3x10 GHD SIT UPS

3x10 toes to bar

4x30 sec planks