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  1. Friday 1/11/19

    PM SCY w/ Trip @ LRRC "Just kickin' it!"

    5x100 @ 2:00 FR kick H.A.S. w/ SNKL
    5x75 @ 1:30 FL kick H.A.S. w/ SNKL
    5x50 @ 1:00 FR kick H.A.S. w/ SNKL
    5x25 @ :30 FL kick H.A.S. w/ SNKL

    20x75 @ 1:10 kick w/ fins + SNKL
    3 - FR H.A.S.
    1 - 50 FR H.A.S./25 UW FL
    2 - FR H.A.S.
    2 - 50 FR H.A.S./25 UW FL
    1 - FR H.A.S.
    3 - 50 FR H.A.S./25 UW FL
    4 - 50 FR H.A.S./25 UW FL
    4 - FAST FR H.A.S. (:45-, :45, :45+, :45-)

    50 FLOAT

    Total: 2800
    Categories
    Swim Workouts
  2. 1/11/19 Workout

    by , January 11th, 2019 at 09:15 AM (Swimming Through Jello)
    Friday, 1/11/2019 CrossFit Workout

    Warmup - plyos, med ball warmup, stretching

    Strength - A) Back Squat - 45/5, 135/5, 205/5, 235/5,5,5
    B) Bench Press (narrow grip) - 45/5, 135/5, 155/5,5,5

    Conditioning - AMRAP 8
    30 double unders
    15 wall balls 20#
    30 double unders
    15 KBS 53#
    3 rounds + 9 DUs

    Big snow storm supposed to hit starting this afternoon through Sunday morning. May not get much done outside of the house this weekend! Back to normal schedule finally next week, will swim M/W/Th, CF T/Fr/maybe Sa depending on the workout. Head Senior coach said I would be welcome to do some of the power work that the M/W morning group sometimes does, so that should be fun.
    Categories
    Uncategorized