Cardio Workouts, CrossFit, Fun, Strength Training

Weekly Workout Wrap Up (4/7-4/13)

W3

 

Monday 4/7

  1. Strength: Work up to 1RM Clean and Jerk
        1. 130# PR!
  2. Weighted Pullups
        1. 2 w/ 18# kettlebell
  3. 12 min AMRAP of 7 toes to bar, 7 power cleans @ 95#, 7 burpees, 7 kettlebell swings 45#
        1. 6+1

Tuesday 4/8

  1. 2 miles 15:38
  2. Sprints
        1. 800m@ 6:32 pace, 600m @ 6:18, 400m @ 6:09, 200m @ 5:46, 400m @ 6:12, 600m @ 6:19, 800m @ 6:31, 600m @ 6:18, 400m @ 6:09, 200m @ 5:45
        2. 3.64 miles total, 30:15
  3. 7 min AMRAP of 7 pull-ups, 7 pushups
        1. 10+7 Rx

Wednesday 4/9

  1. 400m warm up
  2. 5 rounds of 400m run, 2 rope climbs, 10 ring dips
        1. 22:29 Rx

Thursday 4/10

  1. 800m warm up
  2. Strength: Overhead Squat
        1. 4@ 65#, 6@ 65#, 10@ 65#
  3. Strength: Snatch
        1. 2 @ 75#, 3 @ 75#, 3 @ 75#
  4. 10 min AMRAP of 5 box jumps 20″, 10 kettlebell swings @ 35#, 15 abmat situps
        1. 8+20 @ 24″, 45#

Friday 4/11

  1. REST DAY

Saturday 4/12

  1. Mid Atlantic Affiliate Challenge competition Day 1 hosted by CrossFit Syndicate (Post about the competition to come)
  2. 800m run
MAAC Photo booth fun
MAAC Photo booth fun thanks to Super Cleary Photo

IMG_6961

Sunday 4/13

  1. Mid Atlantic Affiliate Challenge competition Day 2

Weekly miles– 6.89
2014 miles- 128.22

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