Cardio Workouts, CrossFit, Richmond Marathon 2013, running, Strength Training, Weekly Workouts

Weekly Workout Wrap Up (CFGT 2014 Wk4)

W3

Monday 9/9

  1. Box Squat- work up 1 RM
        1. 150#
  2. Front Squats- 3×6
        1. 85#, 95#, 100#
  3. Sumo Deadlift- 3×12
        1. 85#, 105#, 115#
  4. 3RFT (rounds for time) of 400m run, 15 air squats, 15 20″ box jumps, 15 air squats
        1. 10:09 Rx

Tuesday 9/10

  1. 2 mile run not for time
        1. Complete
  2. Mobility work
        1. Complete
  3. Ab Work
        1. Complete
  4. 6x400m intervals
        1. between 1:32 and 1:40

Wednesday 9/11

  1. 9/11 WOD

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        1. 30:46 with 85# power cleans
        2. ran the 2001m run again with Anna when she did her workout

Thursday 9/12

  1. 400m warm up run
  2. Unstable Bench- Work up to 1RM
        1. 89# (53# bar/plates, 36# kettlebells)
  3. Kettlebell Bench press- 1x 15-20, 1x failure
        1. 15 with .75 pood kb, 14
  4. OTM (on the minute) x 12 of Strict Press (on odd minute), 1-3 strict muscle ups (on even minute)
        1. 63# then 53# for strict press, and used a band for muscles ups (3 per round)
  5. 4 rounds of 6-12 bent over row, 8-12 strict snatch
        1. 12 @ 63# for row, 8 @ 33# for snatch
  6. 3x800m with 2 min rest
        1. 3:13, 3:13, 3:09

Friday 9/13

  1. Dynamic Box Squats- 8×2 @ 80% of max
        1. 120#
  2. Snatch- 8×1 OTM @ 80%
        1. 55#
  3. Clean and Jerk- 8×1 OTM @ 80%
        1. 85#
  4. 21-15-9 of Deadlifts (155#), GHD situps, wall balls (14#)
        1. 7:46, used 105# for deadlifts
  5. 400m sled drag
        1. 75#

Saturday 9/14

  1. 3×3 muscle ups- used band
  2. Then I decided I needed a rest day. I had no energy for the remaining part of the workout

Sunday 9/15

  1. REST DAY (much needed)

Weekly Miles: 8.75 miles
Yearly Miles: 410.25

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