Third Week of CrossFit Classes

2 05 2013

Here are the workouts from week 3:

April 22nd

  • Warm Up:
  • 1000M row
  • Supermans, Pass throughs, Presses
  • Strength:
  • 3×5 Split Jerk
  • WOD: 3 RFT
  • 20 53lb KB Swings
  • 10 Pull ups (scaled to rings)
  • 7 95lb Jerks
  • Finished in 8:35

April 23rd

  • Tough workout, but felt really good!
  •  Warm up: 10 minutes of double under practice
  • strength: establish 5 rep max Deadlift (225lb)
  • WOD: 15 min’s EMOM
  • 3x 185lb back squat
  • 5x 53lb KB swing
  • 7x Double Unders (scaled to 14 single unders)
  • Completed 7 rounds, and on 10th single of 8th round.
  • Ended up continuing through the 15 minute mark –
  • Finished 12 rounds and through KB swings.

April 24th

  • Warm Up/skill:
  • Pass throughs, light workup to snatch
  • Strength:
  • Power snatch 5×3 (115#)
  • WOD:
  • CI: 10 burpees
  • 15-12-9
  • air squats, push ups, ring rows
  • CO: 10 burpees
  • Time:  7:44

April 26th

  • Today was brutal, but a great workout!
  • Warm Up:
  • Stretching for legs, hip flexors, back.
  • Strength:
  • 4×5 back squat (225,255,275,280)
  • 3x ring rows, pendlay rows till failure
  • WOD: 5x 400M rows with 1 minute rest
  • time: 11:39 (times for 4×400 and 1×500 added together)

I’m starting to feel much stronger this week, and I’m down 7.5 lbs.  I’m wanting to get to the gym more than I ever have before!

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