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

Weekly Workout Wrap Up (CFGT 2014 Wk6)

W3

Monday 9/23

  1. Box Squat: Work up to 1RM
        1. 1@135, below parallel
  2. 3×6 (climbing) front squats
        1. 6@85, 6@95, 4@105
  3. 3x max reps of Glute Ham Raises
        1. 5, 6, 7 reps
  4. AMRAP 10 300m row, 30 abmat situps
        1. 4 rounds + 170m
  5. 7.2 mile run (59:46)
  6. Lurong Paleo Challenge WOD 2: 100 burpees, 100 kettlebell swings
        1. 11:41

Tuesday 9/24

  1. “The 7’s”: 7 rounds of 7 handstand pushups, 7 thrusters (95#), 7 knees to elbows, 7 Deadlifts (170#), 7 burpees, 7 kettlebell swings (1.5 pood), 7 pullups
        1. 31:17; thrusters (65#), deadlifts (125#), kettlebell swings (1 pood)

Wednesday 9/25

  1. Lurong Paleo Challenge WOD 3: 10 hang cleans, 20m sprint, 8 cleans, 40m sprint, 6 cleans, 60m sprint, 4 cleans, 80m sprint, 2 cleans, 100m sprint
        1. 3:32 (level 2, 65# cleans)
  2. Bench Press: Work up to 1 RM
        1. 100#
  3. Push Press: 1×15-20, 1x failure
        1. 11, 10 reps (75#)
  4. Superset 3×5 sets: Strict Bent Over Row, Band pull aparts
        1. 95#
  5. Tabata Toes to Rings
        1. 8 reps, 8, 7, 7, 7, 7, 7, 7

Thursday 9/26

  1. 18-15-12-9-6-3 Hang Power Snatch, Burpees
        1. 10:27

Friday 9/27

  1. 4.26 mile run (33:57)

Saturday 9/28

  1. Rest Day

Sunday 9/29

  1. Rest Day

Weekly Miles: 11.64 miles
Yearly Miles: 432.89

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