Weekly Workout Wrap Up (CFGT 2014 Wk3)

W3

Monday 9/2

  1. Back Squat Medley
        1. 10@30% of max (45#)
        2. 10@40% of max (53#)
        3. 10@50% of max (70#)
        4. 10@60% of max (85#)
        5. max reps @ 60% (30@85#)
  2. Glute Ham Raises- 3×6-10
        1. Complete
  3. WOD: 3-6-9-12-15 Hang Snatch @ 75#, Burpees, Box Jumps @ 20″
        1. 9:54, snatches at 55#

Tuesday 9/3

  1. Walk/Run around Charles Town Landing (3.17 miles)
  2. Hotel Gym WOD: 21-15-9 Dumbbell thrusters @ 30#, Burpees
        1. 7:27

Wednesday 9/4

  1. Snatch Practice @ 33# and 53#
  2. WOD: 10 min AMRAP 9 deadlifts @ 135#, 12 pushups, 15 box jumps @ 20″
        1. 5 rounds + 5 (deadlifts @ 105#)

Thursday 9/5

  1. Penalty Box Rowing: 6x300m row below 2:00/500m (everytime the strokes per minute goes below 25 or the 500m time goes above 2:00, I get a penalty. After each 300m interval, each penalty is 3 burpees)
        1. Complete (no penalties)
  2. 50 GHD situps
        1. Complete

Friday 9/6

IMG_5781

IMG_5782

  1. 4.28 mile bridge run (36:32, 8:32/mi avg)
  2. 6×2 Box jumps at max height
        1. 2 sets @ 24″ box plus 35# plate, 1 set @ 24″ box plus 35# and 10# plate, 3 sets @ 30″ box
  3. Snatch: 9×1 OTM @ 75% of max
        1. 7@55#, 2@65#
  4. Clean and Jerk: 9×1 OTM @ 75% of max
        1. 1@85#, 8@90#
  5. WOD: 10 min AMRAP 100m sled pull with 35# plate, 5 burpees, 1 rope climb
        1. 4 rounds

Saturday 9/7

  1. “Adrian” Hero WOD: 7 rounds of 3 forward rolls, 5 wall climbs, 7 toes to bar, 9 box jumps @ 24″
        1. 20:48 Rx (shaved 4 minutes off my time and Rx since I did this WOD back in March)

Sunday 9/8

  1. Strict Press 4×6-8
        1. 2×8 @ 33# warm up, 1×8@53#, 3×6@53#
  2. Worked on double unders
  3. 15 min AMRAP 5 chinups, 10 kettlebell swings @ 1pood, 15 air squats, 250m row with 5lb vest
        1. 5 rounds plus 5 (2 rounds with vest then I took it off)

Weekly Miles: 7.45 miles
Yearly Miles: 401.50

I am really enjoying my CrossFit training because it varies daily. I do miss some of my running but I just haven’t had the energy lately. I am going to try to incorporate longer runs in the next few weeks.

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This entry was posted in Cardio Workouts, CrossFit, Richmond Marathon 2013, running, Strength Training, Travel, Weekly Workouts and tagged , , , , , . Bookmark the permalink.

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