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Swimming Through Jello

Long Weekend Workouts

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by , January 15th, 2018 at 12:07 PM (5 Views)
Saturday 1/13/2018 CrossFit Workout

Warmup - plyos, rowing

Strength -
A1) Front rack barbell stepups - 95/20, 115/20, 135/20
A2) Ring dips - 3x7

Conditioning -
AMRAP 18 - teams of 2
1000m row (500 each)
200 double unders (wife did more than me, my rhythm was off)
100 situps (alternating)
400m farmers carry 53# ea hand (2x100m each)
DB snatch 50# rest of time (alt set of 20 for me, set of 10 @ 35# for wife)

Got 109 DB snatch in the time frame

Monday, 1/15/18, Pool Workout

200 fr/100 bk/200 k/200 p/100 IM dr

1x50 :50 k fast
4x100 1:40 o-fr, e-bk
2x50 1:00 k fast
4x100 1:30 fr
3x50 1:05 k fast
3x100 1:25 fr
4x50 1:10 k fast (w/ fins)
2x100 1:20 fr

200 warmdown

2800

//Coach that is there in the morning has no kids in his AM group at the moment so he is now more actively coaching the masters... which is nice because he has workouts like this which I wouldn't normally do myself but that I probably need to do to get in actual shape to do things longer than a 50.

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