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  1. Sarasota Y Sharks Masters GOLD Workout 12/13/17

    by , December 12th, 2017 at 11:55 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 400 6:00
    8 x 50 1:05 choice
    4 x 100 1:30

    Kick set
    2 x 100 2:15
    4 x 25 :45 fast

    Freestyle/pull set
    2x
    1 x 150 2:15 long & strong
    1 x 150 2:05 neg split
    1 x 150 2:00 strong
    1 x 100 1:30 long & strong
    1 x 100 1:25 neg split
    1 x 100 1:20 strong
    1 x 50 :50 long & strong
    1 x 50 :45 neg split
    1 x 50 :40 strong

    Stroke set
    3x
    4 x 25 :40 perfect stroke
    1 x 50 1:10 strong
    [RD1 fly, RD2 back, RD3 brst]

    Sprint set
    2x
    1 x 50 1:00 easy
    2 x 25 :45 fast
    1 x 50 1:00 easy
    1 x 50 1:00 fast
    1 x 50 1:00 easy
    1 x 100 2:00 fast
    [RD1 best stroke no free, RD2 choice]

    Warm down
    4 x 50 1:00

    Total: 4650
    Categories
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  2. 12/12/17 Workout

    by , December 12th, 2017 at 08:25 AM (Swimming Through Jello)
    12/12/17 CrossFit Workout

    Finger still meh, also babying groin again a bit. Ugh, I'm falling apart!

    Warmup - 3 rounds 1 min light row, 5 pullups, 10 band good morning, 15 situps; PVC snatch warmup

    Strength
    A) Snatch Balance (warmup for snatch) - 95/3, 125/3, 155/3
    B1) Snatch 155/3, 175/3, 195/3, 205/3
    B2) Pistols 5 per leg x 3

    Conditioning
    AMRAP 10
    7 toes to bar
    15 box jumps 24" (subbed for double unders, bad finger)
    7 overhead squat 135# (scaled up from 95# RX)
    6 rounds
    Categories
    Uncategorized