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Calvin S

Tuesday 2/12/13

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by , February 12th, 2013 at 11:12 PM (154 Views)
Tuesday 2/12

AM Crossfit and PM SCY

Crossfit:

Warm-up:
1:00 for each of the following:
- rowing machine
- med ball throws (in sit up position) @ 20 lbs
- double-unders
- plank
- med ball slams @ 10 lbs

Strength W.O.D.
Benchpress
5 @ 75 lbs
5 @ 95
3 @ 115
3 @ 125
3 @ 140
MAX @ 160 (9 reps)

W.O.D.
12:00 AMRAP
5 hang cleans @ 115 (2 RDs) and 95 (4 RDs)
7 shoulders to overhead @ same weights as cleans
9 HR push-ups

Results: 6 rounds

PM swim:

600 swim (200 FR/200 I.M. drill/200 BK)
300 swim (100 FL kick/200 FR swim)
16x50 @ 1:00
4 AE kick w/ board
4 V.S. kick w/ board
8 drill

2x
3x150 @ 2:00 D1-3 to FAST (1:28s on the 3rd one each round)
6x75 @ 1:10
2 FAST breakouts
2 last 10M FAST into each wall
2 FAST (:43s)
300 @ 4:00 pull w/ buoy + strapless paddles

100 EZ

6x100 @ 1:30
1 FAST (56.8)
1 EZ
2 FAST (57.5, 57.8)
1 EZ
1 FAST (57.5)

6x50 @ :45
1 FAST (27.4)
1 EZ
2 FAST (27.5, 27.4)
1 EZ
1 FAST (26.8)

300 EZ

Total: 5400

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Categories
Swim Workouts

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