Weekly Workout Wrap Up (3/31-4/6)

First and foremost, don’t forget to enter my giveaway for a FREE entry into any Reebok Spartan Race. {Make sure to use the rafflecopter link to be entered, as well as, responding to the rafflecopter question in the comments!}

W3

Monday 3/31

  1. 800m warm up
  2.  CrossFit Open 14.5
        1. 15:42 Rx
  3. 5 rounds of 20 abmat situps, 15 deadlifts (125#), 10 pullups
        1. 10:57

14.5

Tuesday 4/1

  1. 1 mile warm up
  2. Strength: Front Squat
        1. 5 @ 35#, 8 @ 65#, 8 @ 75#, 8 @ 85#, 5 @ 95#, 5 @ 105#, 3 @ 115#, 3 @ 120# (3RM PR!)
  3. 4 rounds of 200m run, 12 toes to bar, 12 box jumps (20″)
        1. 7:59 Rx
  4. 8x300m sprints with 60 sec rest
        1. 1:10.33 (6:17 pace), 1:07.09 (6:00), 1:09.45 (6:13),  1:04.78 (5:48), 1:05.59 (5:52), 1:04.54 (5:46), 1:02.80 (5:37), 1:03.9 (5:43)
        2. .63 cool down, 4:42.16 (7:27 pace)

Wednesday 4/2

  1. 800m warm up
  2. 5 min AMRAP of 15 kettlebell swings (35#), 10 burpees
        1. 92 reps with 45# KB
  3. Wait 2 minutes then 5 min AMRAP of 10 shoulder to overhead (65#), 20 double unders
        1. 125 reps
  4. Wait 2 minutes then 5 minutes of :30 on, :30 off row for calories
        1. 54 calories
  5. 3x1200m with 2 min rest
        1. 5:08.36 (6:54), 5:06.85 (6:52), 5:07.97 (6:53)

Thursday 4/3

  1. 1 mile warm up
  2. Morning session:
        1. 18 EMOM of 2 rope climbs (minute 1), 5 hang power cleans (minute 2), 20 abmat situps (minute 3); repeat
        2. Complete with 1 missed RC, 95# cleans
  3. Evening session:
        1. EMOM 1 Thruster 75#, 5 pullups; add 1 thruster each minute
          1. Made it through 8 minutes then quit
        2. Core work

Friday 4/4

  1. Strength: Overhead Squats
        1. 8 @ 35#, 6 @ 55#, 8 @ 65#, 5 @ 65#, 3 @ 75#, 3 @ 80#, 2×3 @ 85#
  2. AMRAP 8 of 2 wall balls 14#, 2 box jumps 20″; add 2 of each per round
        1. 145 reps

Saturday 4/5

  1. 400m warm up
  2. For time: 400m run, 25 pullups, 25 handstand pushups, 400m run, 20 pullups, 20 HSPU, 400m run, 15 pullups, 15 HSPU, 400m run
        1. 16:43 with 1 abmat for HSPU since my triceps are weak!!!
  3. 12 EMOM of 20 abmat situps on even minute, 5 burpees and 10 kettlebells swings (45#) on odd minute

Sunday 4/6

  1. REST DAY

Weekly miles– 9.01
2014 miles- 121.33

 

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

One Response to Weekly Workout Wrap Up (3/31-4/6)

  1. Kristin says:

    Wow, awesome job on your workouts!!

Leave a Comment

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s