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Swimming Through Jello

9/17+9/18/19 Workout

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by , September 18th, 2019 at 09:57 AM (116 Views)
Tuesday, 9/17/2019 CrossFit Workout

Warmup - airbike, plyos, barbell warmup

Strength - A) Snatch + OHS - 95/2+2, 115/2+2, 135/2+2, 155/2+2, 175/2+2, 185/2+2, 195/f, 1+f

B) Pushups - :30 on/:30 off 5 rounds - 15 per round

Conditioning - 5 rounds
250m row
15 push press 95#
9:19
//Well, my ability to keep my heart rate down is... questionable at best still.


Wednesday, 9/18/2019 Pool Workout

Planned on doing Masters practice but nobody showed up but me so jumped in with the National group late... hence the short warmup.

4x50 fr :45
3x50 br kpk :50
2x50 bk :45
1x50 fl

Power Stations:
1 - Afterburner drill kick w/fins 20x25 :30
2 - UW br kick on wall 20 down to 1 @ :30
3 - Buckets - easy resist 25, fast assist 25 IMO
4 - Afterburner drill swim w/fins 20x25 :30
5 - Vertical kick (:30 wrists/:20 elbows/:10 streamline) alt dolphin/br/flutter/eggbeater/choice x2
6 - Buckets - fast resist 25, easy assist 25 IMO

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