Weekly Workout Wrap Up (9/30-10/6)

W3

A little late but better late than never. My computer has been playing tricks on me all week and WordPress hasn’t been loading right so I gave up for a few days. I also have gone downhill with my diet. Yep. If you thought last week was bad, then you will probably be disgusted with me. Swiss rolls for days…. Anyway, onto last week’s workouts.

Monday 9/30

  1. Back Squat- Work up to 3RM
        1. 3@125#- Did this at the post gym and don’t feel very comfortable dropping weights that way I do at CrossFit so I played it safe
  2. Front Squat- 3×10
        1. 85#
  3. Sumo Deadlift- 3×5
        1. Did not complete
  4. 1 mile warm up 8:07
  5. 200’s- 10x200m OTM (on the minute)
        1. 40.6 sec, 43.6, 44.5, 44.7, 44.3, 45.1, 44.2, 43.7, 42.7, 40.4

Tuesday 10/1

  1. 800m warm up
  2. 3RFT 400m run, 9 hand release pushups, 15 box jumps, 21 air squats
        1. 9:20 Rx
  3. 3x400m w/ rest
        1. 7:00

Wednesday 10/2

  1. 400m warm up
  2. 20min AMRAP 200m run, 20 burpees
        1. 7 rounds

Thursday 10/3

  1. 400m warm up
  2. 21-18-15-12-9-6-3 Back Squat 65#, kettlebell swings 1pood, situps
        1. 14:54 Rx

Friday 10/4

  1. 3.46 mi run to CrossFit- 29:16
  2. “Running Grace” 3RFT 400m run, 10 Clean & Jerks 95#
        1. 10:11 @ 85#
  3. 12 rds tabata abs

Saturday 10/5

  1. 90 min Hot Yoga

Sunday 10/6

  1. Lurong Challenge WOD 4- 50 Thrusters 65#, 50 Toes to Bar
        1. 9:56 Rx

Weekly Miles: 8.96 miles
Yearly Miles: 441.85

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

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