17.3...#weaksauce #crossfit #crossfitmasters

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Friday: A) Every 2:00 for 8:00 (4 sets) 7 CTB pull-ups 5 deadlifts, 155 3 hang squat cleans, 155 1 thruster, 155 :35ish/set B) 5:00-10:00 17.3 movement prep of choice nothing fatigued or tough, just tech work if needed C) For completion 5:00 Assault Bike very easy :30 rest :60 Assault Bike @ high effort (80 RPM, 27 cals) :30 rest 5:00 Assault Bike very easy #crossfit #crossfitmasters

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Back on the trail on this beautiful March day... #OhioWx #mtb #bike #crossfit

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#TBT...5 years ago...back when I used to do big rides! Hotel...Motel...Holiday Inn! Getting ready for that Sub-9 Death March! #bike #mtb #crossfit

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Wednesday... A) Squat snatch build to a single @ 70-80% max - nothing more 160 B) Squat clean & split jerk build to a single @ 70-80% max - nothing more here, either 185 C) For time 27 wall balls, 20 to 10 UB 9 muscle-ups (4-2-2-1) 21 wall balls UB 7 muscle-ups (3-2-2) 15 wall balls UB 5 muscle-ups (3-2) 6:52...shoulder was a bit achy...played it conservative D) 3 sets :60 Assault Bike @ 90% aerobic 10 kipping handstand push-ups :60 rest All UB and felt solid #crossfit #crossfitmasters

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Tuesday... A) 3 rounds not for time - easy warm-up 5m forward bear crawl 5m backward bear crawl :15 2-arm passive hang from bar 25 air squats B) For time(s) @ 90% effort 75 row calories (3:27) 4:00 rest 60 row calories (2:45) 3:00 rest 45 row calories (1:55) 2:00 rest 30 row calories (1:10) :60 rest 15 row calories (:29) C) Reverse hypers 3 x 15 light; :90 rest D) 10:00 mobility work of choice #crossfit #crossfitmasters

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17.2...and this about some up this years open for me...kinda, but not really there...#crossfit #crossfitmasters

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