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Swimming Through Jello

1/15-1/16 Workouts

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by , January 16th, 2019 at 09:34 AM (58 Views)
Tuesday, 1/15/2019 CrossFit Workout

Warmup - rowing, airbike, core, stretching

Strength - A) Front Squat - 45/5, 135/5, 195/5,5,5
B) Shoulder Press - 45/5, 75/5, 100/5,5,5

Conditioning - 3 rounds, :30 on, :30 off
10m shuttle runs (11, 10, 10)
50# ball slams (14, 15, 16)
airbike calories (15,15,16)


Wednesday, 1/16/2019 Pool Workout

200 fr/150 pull/200 IM/100 k/50 fr fast

9x50 DPS/sprint :50

2x{4x100 1:30 D1-4
2x200 p 3:00 build by 50
1x400 k/fins 5:40}
1x{2x100 1:40 D1-2
4x50 p :50 build throughout
1x200 k/fins under 2:20}

6x50 dr/sw 1:00 warmdown

4450y

Pretty sore coming into this morning and pretty much exhausted coming out. Could get up speed for the fast parts but otherwise just wasn't feeling it.

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