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Calvin S

Thursday 2/14/13

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by , February 14th, 2013 at 08:43 PM (219 Views)
Thursday 2/14

AM Crossfit and PM SCY

Crossfit:

Strength W.O.D.
"Hang Cleans"
2x3 @ 45 lbs warm-up
6x3 @ 65, 85, 95, 105, 115 (fail on #3), 115 lbs

W.O.D.
"21-15-9" (21 reps of each exercise, then 15, then 9)
Russian-diamond sit-ups w/ 25 lb plate
goblet squats @ 44 lbs
double-unders

Total time: 4:48

(I then followed that up with 2 more rounds at 9 reps because I finished so fast and needed to kill time.)

PM swim:

500 swim

3x (one round each BK, BR, FL)
3x100 @ 1:45 kick D1-3
4x50 @ 1:00 drill
2x150 @ 2:15 50 STRK bld/50 FR/50 STRK bld

8x50 @ 1:00 25 bld/25 FAST (2 each stroke I.M. order)

50 EZ

2x
3x300 @ 4:15 (200 I.M. D1-3 to FAST/100 FR AE)
3x100 @ 2:00 side kick AE
RD1: 2:33, 2:22, 2:15
RD2: 2:32, 2:22, 2:12

3x100 @ 2:00 scull/sw/dr/sw

Total: 5850

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Categories
Swim Workouts

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