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Swimming Through Jello

Weekend Workouts

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by , September 24th, 2018 at 10:00 AM (137 Views)
Friday, 9/21/2018 CrossFit Workout

Warmup - PVC warmup, stretching

Strength (deload week) - Deadlift - 135/5, 185/5, 205/5, 255/5, 185/8x3

Conditioning - 5 rounds
250m row
15 push press 95#
8:04

Took it out WAY too fast. Last round was tough.

Saturday 9/22/2018 CrossFit Workout

Warmup - med ball warmup, barbell warmup

Strength - Hang squat clean - 45/2, 135/2, 165/2, 185/2, 205/2, 225/2, 235/2

Conditioning - Teams of 2
60 DL 95#
100 wall ball 20#
60 hang power clean 95#
150 double unders
60 pushups
100 front rack lunges 95#
13:47

-3 mile hike with dogs

Monday, 9/24/2018 Pool Workout

200 easy 3:20
4x25 k :35 5 UDK
200 moderate 3:10
4x25 k on side :35 5 UDK
200 build 80%-90% 3:00
4x25 k w/board :35 5 UDK
200 fast (2:04)

4x{3x50 drill 1:00, 2x50 k 1:10, 200 free descending pace by round}
rd 1- 200 3:40 (2:06)
rd 2- 2x100 1:50 (59s)
rd 3- 4x50 :55 (28s)
rd 4- 8x25 :30 (13/12s)

6x50 ch/fr ez 1:00

8x100 p 1:45
first pair, br3 count breaths and strokes - each one after try to drop 1 off total count. This got tougher than it looked by the end! Last one ended up 10 stokes/2 breaths per length for total count of 48.

4000 y

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