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  1. Wednesday 8/21/19

    PM LCM Solo @ LRRC I.M.

    2x
    300 swim every 4th 25 scull w/ SNKL
    2x150 @ :20 rest 25 kick/25 drill
    #1 - FL/BK/BR
    #2 - BK/BR/FR
    3x100 @ 1:30 D1-3 pull w/ paddles + SNKL

    2x
    50 AE MAKE
    100 AE MAKE
    150 AE MAKE
    :45 REST (RD1)/1:30 REST (RD2)
    200 FAST
    100 EZ

    RD1:
    @ :40 FR
    @ 1:25 FR/BK
    @ 2:10 FR/BK/BR
    @ 2:50 FR-I.M. (2:40)

    RD2:
    @ :45 FR
    @ 1:30 BR/FR
    @ 2:15 BK/BR/FR
    @ 3:00 I.M. Try to beat FR-I.M. time (2:40-)

    Total: 3000
    Categories
    Swim Workouts
  2. 8/21/19 Workout

    by , August 21st, 2019 at 09:00 AM (Swimming Through Jello)
    Wednesday, 8/21/2019 CrossFit Workout

    Warmup - airbike, plyos, ring warmup, barbell warmup, stretching

    Conditioning -
    Ringer 1
    on 9:00
    30-20-10
    Assault Bike calories
    Toes to Rings
    (6:08)

    1 min rest

    Ringer 2
    15-10-5
    Burpees to rings
    OHS 95#
    (3:59)
    Categories
    Uncategorized