CrossFit, running, Weekly Workouts

Weekly Workout Wrap Up (3/24-3/30)

W3

Hello friends! Sorry for the lack of posting lately. I would same I have been extremely busy but that would be a lie. Besides work, running, and CrossFit, I don’t do much but I swear they do take up a lot of my time. I, however, have more posts planned for this week besides just my weekly workouts. I promise!

Monday 3/24

14.4

  1. Morning session: 14.4 redo
        1. 180 reps (11 more than the Friday before)
  2. Evening session
    1. Shoulder Press- work up to 1RM
        1. 8@35#, 8@55#, 8@55, 5@65, 5@65, 5@70, 3@75, 3@75, 1@80, 1@85
    2. 21-18-15-12-9-6-3 kettlebell swings (35#), unbroken double unders, burpees
        1. 15:36 (burpees weren’t all unbroken, 45# KB)

Tuesday 3/25

  1. 1 mile warm up on treadmill (7:50)
  2. 3.11 miles outside (22:36)
        1. 7:28, 7:10, 7:12, .11@ 7:15
  3. 5 rounds of 8 squat clean thrusters (65#), 3 bar muscle ups
        1. 9:58, subbed 9 chest to bar pullups instead of muscle ups

Wednesday 3/26

  1. Treadmill Speed work
        1. 1 mile @ 8:49, 4 x 200m @ 6:31 with 1:30 jog/walk, 4 x 400m @ 6:44 with 2:00 jog/walk, 2 x 1000m @ 6:58 with 3:00 jog/walk, .57 cool down @ 8:23
        2. Total: 6 miles, 52:18
  2. METCON
    1. AMRAP 5 of 10 box jumps (20″), 10 hand release pushups
        1. 6+16 Rx
    2. 2 min rest
    3. 5 rounds of :30 on/ :30 off Row
        1. 774m
  3. Back Squat- 2 reps EMOM @ 75-80% of max
        1. 125#

Thursday 3/27

  1. Snatch Grip (wide) deadlift
        1. 5 @ 85#, 5 @ 115#, 5 @ 145#
  2. 7 rounds of 5 power snatch (95#), 15 lateral jumps over the bar, 20 abmat situps
        1. 10:56 with 75# snatches

Friday 3/28

  1. Rest Day

Saturday 3/29

  1. CrossFit Hatem Sprint to Spring Event
    1. WOD 1: 21-15-9 deadlifts (155#), Box jumps (20″)
        1. 4:24 Rx
    2. WOD 2: 12-9-6-9-12 Power cleans (95#), Toes to bar
        1. 7:27 Rx
    3. WOD 3: 3 rounds of 250m row, 10 Snatches (65#)
        1. 6:26 Rx

Sunday 3/30

  1. Rest Day

Weekly miles– 10.11
2014 miles- 112.32

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