CrossFit, running, Weekly Workouts

Weekly Workout Wrap Up (3/10-3/16)

W3

Monday 3/10

  1. CrossFit Open 14.2
        1. 63 reps (30 more reps than the first time I attempted it!)
  2. “Mary” 20 min AMRAP of 5 handstand pushups, 10 pistols (one legged squats), 15 pullups
              1. 9 rounds + 20 reps (1 abmat for HSPU)

14.2

Tuesday 3/11

  1. 8x200m intervals with 1 min rest between each round.
        1. .5 mile warm up @ 8:28/mi pace; 37.14 (4:59 pace), 40.07 (5:22), 38.9 (5:13), 39.77 (5:20), 37.64 (5:03), 35.93 (4:49), 37.17 (4:59), 37.06 (4:58); .5 mile cool down @ 8:10.
  2. 21-18-15-12-9-6-3 deadlifts (155#) with 200m run after each round of deadlifts
        1. 12:42 Rx

Wednesday 3/12

  1. 400m warm up
  2. Push Jerk and Split Jerk practice
        1. worked up to 1 split jerk at 115#
  3. 7 min OTM of 2 clean and jerks @ 75% of max and 7 burpees
        1. Completed all rounds @ 95#
  4. 1 mile run- 7:30

Thursday 3/13

  1. 20 min AMRAP of 20 double unders, 15 hand release pushups, and 10 box jumps with 4-1 min planks randomly throughout
        1. 7+12 Rx ( i was so weak and took a lot of rest breaks throughout the workout because of the juice cleanse I was doing)

Friday 3/14

  1. REST DAY

Saturday 3/15

  1. 400m warm up
  2. CrossFit Open 14.3
        1. 102

14.3

185# deadlift
185# deadlift

Sunday 3/16

  1. Kelly Shamrock 5k in Baltimore (21:18) PR!!!

Weekly miles– 7.55
2014 miles- 96.85

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