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  1. 1/10/19 Workout

    by , January 10th, 2019 at 10:05 PM (Swimming Through Jello)
    Thursday, 1/10/2019 CrossFit Workout

    Warmup - airbike, PVC warmup, barbell warmup

    Strength - A) Power Clean - 135/3, 165/3x5
    B1) Seated sled drag - 3x2x ascending weight
    B2) Wall squat sit - 3x1:00

    Conditioning - 5 rounds
    8 SDHP 75#
    8 TTB
    8 OH lunge 75#
    3:44
    Probably should have gone with 95#.
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  2. Sarasota Y Sharks Masters GOLD Workout 1/11/19

    by , January 10th, 2019 at 03:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    6 x 100 1:45
    6 x 50 1:00 choice
    6 x 50 :50 desc 1-3/4-6

    Kick set
    3x
    1 x 150 3:30
    1:00 [vertical kick]

    Main set
    2x
    2 x 25 :45 1easy/1fast
    2 x 50 1:00 1easy/1fast
    2 x 75 1:30 1easy/1fast
    2 x 100 2:00 1easy/1fast
    [RD1 stroke, RD2 choice]

    Freestyle set
    1 x 400 6:00 long & strong
    1 x 200 3:00 neg split
    1 x 300 4:30 long & strong
    1 x 150 2:15 neg split
    1 x 200 3:00 long & strong
    1 x 100 1:30 neg split
    1 x 100 1:30 long & strong
    1 x 50 strong

    Warm down
    4 x 50 1:00

    Total: 4350
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