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Weekly Workouts Recap

Home / CrossFit / Weekly Workouts Recap

Weekly Workouts Recap

Published on March 13, 2017 by Kelly | Last updated March 20, 2017 | 3 Comments
This post contains affiliate links. Please read my policy page.

Published on March 13, 2017 by Kelly | Last updated March 20, 2017 | 3 Comments
This post contains affiliate links. Please read my policy page.

A recap of my weekly workouts from the previous week.

Weekly Workouts Recap

We are already more than half way through the Open. If you are doing it, how did you feel about the workout this week? Snatches and chest to bar pull-ups is a tough combo. Especially heavy snatches. I couldn’t do the prescribed weight so I modified the workout some. I’m not officially singed up for the open so I don’t really feel bad adjusting it to fit my needs. I don’t see the point only doing a little bit of the workout when you can change it make it better for yourself.

I ended up completing 3 rounds (I think?) as opposed to just 1 since I modified it. This way I was able to get a better workout in. Don’t be nervous to make adjustments to workouts where you need to. Not everyone is at the same level and it’s okay to change things up to help yourself.

I also felt really tired and low on energy last week. I don’t know if was because of lack of sleep on Sunday night or what, but I ended up taking 2 rest days in a row. My body just needed time off from the gym. It felt great to recover and just rest. I came back on Saturday ready to get back in it. Rest days a important and if your body is begging for one, don’t be afraid to take one, or two even. You won’t lose the progress you have worked hard for. If anything, you will be helping your body in the long run.

Sunday – run

maybe ran 3.5-4 miles at an easy pace

Monday – CrossFit City Limits Endurance workout

run:
8 x 400m (1:30 rest)
8 x 100m EMOM

Tuesday – CrossFit City Limits workout

4 x 3:00 Rounds (3:00 Rest)
20 / 14 assault bike calories
max squat cleans in remaining time
Round 1: 135/85
Round 2: 155/105
Round 3: 185/125
Round 4: 205/135

I finished with 15, 12, 8, and 6 reps for the 4 rounds using 75/85/95/105#.

Wednesday – CrossFit City Limits Endurance workout

6 rounds for reps:
1:00 calorie row
1:00 burpees
1:00 double unders
1:00 rest

I finished with 545 (76, 91, 89, 93, 87, 109). The double unders really make or break you.

Thursday – rest day

Friday – rest day

Saturday – CrossFit City Limits workout

CrossFit Games Open 17.3

Prior to 8:00, complete:
3 rounds of:
6 chest to bar pull-ups
6 squat snatches (95/65)
Then, 3 rounds of:
7 chest to bar pull-ups
5 squat snatches (135/95)
*Prior to 12:00, complete 3 rounds of:
8 chest to bar pull-ups
4 squat snatches (185/135)
*Prior to 16:00, complete 3 rounds of:
9 chest to bar pull-ups
3 squat snatches (225/155)
*Prior to 20:00, complete 3 rounds of:
10 chest to bar pull-ups
2 squat snatches (245/175)
Prior to 24:00, complete 3 rounds of:
11 chest to bar pull-ups
1 squat snatches (265lb / 185lb)

*If all reps are completed, time cap extends by 4 minutes.

I did this workout modified. Since I can’t do a 95# snatch, but can do chest to bar pull-ups, I just decided to change the weights to something I could do. So I did 55/65/75/85. I finished with 169 reps (1 pull-up into the 16:00 round) and could of kept going but for some reason I stopped. No one was really going past 12:00 at our gym so I just thought I was done haha. It’s okay though, the part that I did do was really hard.

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Filed Under: CrossFit, Fitness, Running, WOD, Workouts Tagged With: CrossFit, Fitness, Running, WOD, Workouts

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Comments

  1. Regenia Goerke says

    October 29, 2017 at 4:04 pm

    I was very pleased to find this web-site.I wanted to thanks for your time for this wonderful read!! I definitely enjoying every little bit of it and I have you bookmarked to check out new stuff you blog post.

    Reply
  2. csbroma.com says

    March 31, 2017 at 12:18 pm

    Your workouts shouldn’t be two-hour affairs – each visit to the gym needs to be fast-paced and intense.

    Reply
    • Kelly says

      April 2, 2017 at 6:43 pm

      Thanks, they aren’t! My workouts range anywhere from 5-30 minutes. That is why I love CrossFit so much!

      Reply

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Hey there, I’m Kelly! On Eat the Gains you’ll find easy, delicious, and healthy recipes that help your body thrive and promote balance, along with macro tracking tips and nutrition education.

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