The timing of this shot is a little off.
7am- Swim; 300m, 250, 200, 150, 100, 50, 50 where the last 50 of each is max effort sprint
(1100m. 22 minutes total including recovery)
9am- Squat cleans (10-9-8-7-6-5-4-3-2 starting weight 95lb/ending 175lb + 1 rep max power clean)
12 minutes
1pm- Bike; 40 miles with half dozen 5 minute threshold efforts.
Total time 2hrs.
Nutrition
6am- coffee, 1/2 cliff bar
7am- Swim
7:45- Mix 1
9am- Crossfit strength WOD
9:30am- Protein shake (basic whey 35g.)
11:00am- Turkey burger, baked sweet potato
12:30 - 1/2 cliff bar
1-3:00p- Ride (1 cliff bar, 1 gel)
3:15p- Mix 1
7:00p- Full plate of organic wheat pasta with zucchini and ground turkey.
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