View RSS Feed

Swimming Through Jello

  1. Couple days workouts

    by , December 28th, 2018 at 03:50 PM (Swimming Through Jello)
    Did the ol' Daily Double on Thursday - swimming in the morning, CF in afternoon.

    Thursday, 12/28/2018 Pool Workout
    3x{100 fr 1:30, 100 IM 1:40, 100 back 1:50, 100 k 2:00}}

    4x{75 br 1:35 - 25 pull, 25 KPK, 25 sw
    100 fr 1:25 d1-4}

    6x50 dr/sw 1:00 ez

    4x{25 fly :30 build
    50 bk/br 1:00 work turn/pullout
    75 fr 1:30 build
    100 IM 2:00 d1-14 from 80%-100%}

    6x50 ch/sw 1:00 warmdown

    3500y

    Thursday Afternoon CrossFit

    Warmup - 2x1:00 bike, 5 pushups, 10 PVC good mornings, 15 situps; stretching, plyos

    Strength - A1) Complex 1-leg DL + lunge 4x8 - w/ 53# DB ea hand
    A2) Bent over row - 2x6x165, 2x6x185
    A3) Plank - 4x1:00

    Conditioning - 5 rounds
    7 burpee pullups
    10 thrusters 95#
    7:59

    Friday, 12/28/2018 CrossFit Workout

    Warmup - PVC warmup, plyos, snatch drills

    Strength - Hang Snatch - 95/3, 115/3, 135/3, 155/3, 175/3, 185/brainfart, 3, 195/3

    Conditioning - 4 rounds
    30 wall balls 20#
    3x(1 wall walk + 10 shoulder taps)
    11:22
    Categories
    Uncategorized