Heading to Lake Hope for some #Singletrack First time there this riding season...#mtb #bike #CrossFit

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Picked up a hitchhiker on the ride today... #getoutside #bike #mtb #CrossFit

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Wednesday: 07.06 3 sets not for time: 1/side Turkish get-up + windmill, 44 :60 freestanding handstand hold practice - huge mess! 10 unweighted hip extensions + A. Front squat, 6 x 3 @ 185; 10X1; begin a set every :60 B. 1-arm DB rows, 3 x 5/arm, 20X0; :60 between sides #100 + 8:00 @ 80%: 4 wall walks 6 strict toes-to-bar 8 alternating reverse KB front rack lunges, 53/hand 4 + 4 wall walks + 3 sets: :15 row @ 97% effort 2:45 rest 9(105)-10(97)-10(95) #CrossFit #crossfitmasters

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Tuesday: 07.05 A. Snatch high pull clusters, 5 x 1.1 starting @ 185 and build from there as long as pull up the torso is there; :10 between singles, 2:00 rest #185-185-190-195-200 B. Weighted ring dip, 3 x 4-5, 21X1; 2:30 rest 35-40-45...that tempo! + 8 sets even: 4 touch-and-go clean-grip deadlifts - start moderate and build some (245-255-265(5)-275) 12 Assault Bike calories 36 double-unders :60 rest All between 1:11-1:15 + 3 sets: :30 hollow rock, low back pressed into ground throughout :30 Sorensen hold :60 rest #CrossFit #crossfitmasters

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Monday... 07.04 A. 1 squat clean + 1 hang squat clean, build quickly to a moderate, crisp set - #205...felt terrible in these... B. Front squat, 3 x 2-3, 22X1; 3:00 rest 235-240-250... C. Bar muscle-ups, 5:00-8:00 practice/tech work - nothing maximal here, just get in a few solid reps/sets - felt better as these moved along + 3 sets: CTB pull-ups + thrusters @ 100 (1st set 21 CTB + 9 thruster, 2nd set 15 + 15, 3rd set 9 + 21) :60 rest 500m row @ 90% aerobic :60 rest 1:39-1:31-1:10, terrible CTBs...all thrusters unbroken...that 21 at the end...smh; rows were 1:48-1:50-1:49 + 3 sets not for time: 30 light band pull-aparts - harder than it looked! :30 front leaning rest on ground w/arm externally rotated so fingers point back to feet #CrossFit #crossfitmasters

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Yep...#sundaytrailselfie Back on the #Singlespeed shaking the travel out of the legs this morning with some awesome Singletrack! #getoutside #bike #mtb #CrossFit

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