Weekly Workout Wrap Up (12/23- 1/5)

W3

I have been slacking lately. Seriously, how come someone hasn’t called me out yet? I am behind by 3 weeks! And so that I don’t bore you too much, I am only going to cover 2 weeks in this post. Am I boring you already?

Monday 12/23

  1. Clean + 2 Front Squat
        1. 3@95, 3@195
  2. Kettlebell swings
        1. 10@35, 10@45
  3. Deadlift
        1. 3@135, 3@145, 3@155, 2@165, 1@175, 2@185
  4. “Kelly”- 5 rounds for time of 400m run, 30 box jumps @ 20″, 30 wall balls @ 14#
        1. 28:49 Rx

Tuesday 12/24

  1. AMRAP 15 of 5 pull-ups, 10 kettle bell swings @ 35#, 20 double unders
        1. 9+6 Rx
  2. AMRAP 15 of 5 handstand pushups, 10 squats, 20 situps
        1. 11+10 Rx

Wednesday 12/25

  1. 4 miles (29:44)

Thursday 12/26

  1. 21-15-9 Deadlift 155#, Box jumps 20″
        1. 4:39 @ 135# deadlifts
  2. Snatch- 1 rep heavy
        1. 75#
  3. 21-18-15-12-9-6-3 Ground to over head 25# plate and 5 burpees/30 double unders in between each set of ground to over head
        1. 18:56 Rx

Friday 12/27

  1. 5RFT 10 toes to bar, 10 power snatch @ 55#, 10 wall balls 14#
        1. 11:35 Rx
  2. L-sits 10 rounds for time of 12 seconds and rest as needed
        1. 4:40

Saturday 12/28

  1. 1 mile run 6:51
  2. 8 min AMRAP of 3 Power clean @ 95 and 3 burpees in 30 seconds. The remaining time in the 30 seconds is for rest. If it takes longer than 30 seconds to complete the above, take the remaining time until the next 30 seconds to rest. Ultimate goal is to finish each round in 30 seconds for all 8 minutes which would be 16 rounds
        1. 16 rounds Rx
  3. Partner Pullups- 5 each until failure
        1. 9 rounds (or 45 each)

Sunday 12/29

  1. Rest Day

Monday 12/30

  1. 2 mile run- approx. 17 minutes (watch died)
  2. For time: 10 Thrusters (65), 15 burpees, 20 Thrusters, 25 Burpees, 30 Thrusters, 35 Burpees
        1. 13:53 Rx

Tuesday 12/31

  1. For time: 10-9-8-7-6-5-4-3-2-1 of Chest to Bar pull ups, Box Jumps 24″, GHD situps
        1. 11:09 Rx

Wednesday 1/1

  1. For time: 1 mile run; 3 rounds of 20 deadlift 155#, 25 pushups, 30 squats; 1 mile run
        1. 30:34 Rx

Thursday 1/2

  1. Rest Day

Friday 1/3

  1. 5 miles (39:56)
  2. For time: 20 Front Squats @105, 30 Box Jumps 20″, 40 kettle bell swings 35#, 50 wall balls 14#
        1. 10:50 Rx
  3. 50 burpees

Saturday 1/4

  1. “Victoria” 5 rounds for time of 10 thrusters@65#, 14 Box jumps 20″, 12 Sumo deadlift high pulls @ 65#, 12 burpees, 27 kettle bell swings 35#
        1. 27:57 Rx

Sunday 1/5

  1. Hot Yoga

Weekly Miles : 7.75 in ’13, 7 in ’14
2013 Yearly Miles: 600.02
2014 Yearly Miles: 7

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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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