Weekly Workout Wrap Up (12/9-12/22)

W3

I am a little behind on my workout posts but here you go!

Monday 12/9

  1. 20 min AMRAP of 10 kettlebell swings (1.5 pood/53#), 10 Box Jumps (24″), 10 ring dips
        1. 6+2 rounds with a band for assistance on the ring dips

Tuesday 12/10

  1. Back Squat- worked up to 115#
  2. Clean and Jerk (balance work)- worked up to 110#
  3. Clean and Jerk (work up to 3RM of touch and go)- 95#
  4. For time- 30 burpees, 50 Thrusters (45#), 500m row
        1. 8:37 Rx
  5. 2000m row @ moderate pace- 9:08

Wednesday 12/11

  1. 3 miles- 23:35 (8:02, 7:55, 7:38)
  2. “Klepto” Hero WOD- 4 rounds for time of 27 box jumps (20″), 20 burpees, 11 Squat Cleans (100#)
        1. 25:39 with 85# for squat cleans

Thursday 12/12

  1. For time: 100 ft. walking lunges, 50 hand release pushups, 50 double unders, 25 Knees to Elbow, 50 box jumps (20″), 25 overhead squats (45#), 25 L pullups, 50 situps
        1. 19:14 with 15 of the L-pullups as V-ups

Friday 12/13

  1. 400m run
  2. Double unders practice
  3. 500m row “sprint”- 1:58
  4. 4 rounds for time of 10 Front Squats, 10 Push Press, 7 Chest to Bar Pullups, 10 Deadlifts, and 10 Front Rack Lunges (all at 65#)
        1. 15:51 Rx

Saturday 12/14

  1. Rest Day!

Sunday 12/15

  1. Hardbat Holiday Classic CrossFit Competition

Monday 12/16

  1. 500m row
  2. “Elizabeth” 21-15-9 Cleans @ 95#, Ring Dips
        1. 9:35 with band for ring dips assistance
  3. OTM (on the minute) for 20 minutes of 5 handstand pushups (odd minute) and 200m row (even minute)

Tuesday 12/17

  1. 500m row
  2. Clean and Jerk- 5×1 heavy
        1. Worked up to 105#
  3. OTM for 20 minutes of Max rep Pistols (odd minute) and Chest to Bar pullups (even minute)

Wednesday 12/18

  1. 500m row
  2. 21-15-9 Handstand pushups and pullups
        1. 4:36
  3. Snatch- 5×1 @ 75#
  4. Front Squat- 10×1 @ 110#
  5. 30-25-20-15-10-5 Wall Balls (14#) and Burpees
        1. 15:16 Rx

Thursday 12/19

  1. “Michael” Hero WOD- 3 rounds of 800m run, 50 GHD situps, 50 Back extensions
        1. 22:58Rx
  2. 3x500m row on the 3 min
        1. 2:04, 2:08, 2:10

Friday 12/20

  1. 3.01 mile run (22:46)

Saturday 12/21

  1. 400m warm up
  2. “12 days of Christmas” WOD

36:26 with 65# overhead squats and .75 poor Turkish get ups

Turkish get up

Sunday 12/22

  1. OnDemand Vinyasa Yoga (40 minutes)

Weekly Miles: 8.01
Yearly Miles: 592.27

Not much running over the past few weeks but I am OK with it!!

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

One Response to Weekly Workout Wrap Up (12/9-12/22)

  1. A great week of workouts indeed! Keep it up, Ritsa!

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