Cardio Workouts, CrossFit, running, Strength Training, Weekly Workouts

Weekly Workout Wrap Up (CFGT 2014 Wk2)

W3Monday 8/26

  1. Box Squat- work up to 1RM
        1. 140 lbs
  2. Front Squats- 3×6
        1. 95 lbs
  3. 5 rounds for time
        1. 10 pistol squats (5 per leg), 15 GHD situps, 200m run, 1 rest between rounds
        2. 15:36 RX

Tuesday 8/27

  1. For time: 1000m row, 800m run, 50 box jumps, 30 burpees, 50 box jumps, 800m run, 1000m row
        1. 25:36 RX

Wednesday 8/28

  1. Unstable Bench Press (with kettlebells hanging)- Work up to 1RM
        1. 89 lbs (53 lbs bar plus plates, 36 lb kettlebells)
  2. Overhead Strict Press- 1×15-20, 1x max reps
        1. 16 @ 45#, 14 @ 45#
  3. Band pull aparts for cool down- 3x 10-12
        1. Complete
  4. 8 rounds for time- 1 15 foot legless rope climb, 12 hand release push ups
        1. 13:36 (1/2 legless, 7 1/2 with feet)

Thursday 8/29

  1. Benchmark WOD- 2 rounds for time of 800m run, 30 pullups, 30 front squats @ 75#, 30 toes to bar, 30 power cleans @ 75#
        1. 35:07 RX
  2. Death by pushups with partner (when partner stops, she had to run 200m while i did situps)
        1. 150 pushups, 170 situps
        2. 15:41

Friday 8/30

  1. Olympic Pause Squat (pause at bottom for 3 seconds)- 6×2 @60%
        1. 2×5 @ 75, 6×2 @ 85
  2. Snatch- 9×1 on the minute (OTM) at 70%
        1. 4@ 53, 5@ 63
  3. Clean and Jerk- 8×1 OTM at 70%
        1. 9@ 73
  4. AMRAP 10 min (as many rounds as possible)- 5 toes to bar, 10 deadlift @ 103, 20 medicine ball clean @ 14
        1. 6 rounds

Saturday 8/31

  1. Hotshots 19 WOD
        1. 6 rounds of 30 air squats, 19 power cleans @ 95, 7 strict pullups, 400m run
        2. I did the cleans at 65 and kipping pullups
        3. 38:40

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Sunday 9/1

  1. Rest Day

Weekly Miles: 4.12 miles
Yearly Miles: 394.05

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