A recap of my weekly workouts from the previous week.
Happy Memorial Day! This is coming to you later than normal so I’m going to keep it short. I have been enjoying the long weekend and have taken a little break from working. I am usually always trying to work on something blog related or meal prep related and the past two days I have pretty much disconnected from technology (well except from a few Instagram stories). It’s nice to enjoy the long weekend and just be present in the moment.
We just finished up Murph this morning and it was a great workout! I will recap on it next week. I hope everyone is enjoying their long weekend and taking some time for yourself!
Sunday – CrossFit City Limits open gym workout
In a group of 5 — 1 person working at a time:
10 sandbag back squats
5 sandbag deadlifts
75′ sandbag walk
5-10 calorie sprint on the assault bike
We made this up on the spot and just did it going down the line of people – each round is supposed to be a sprint. So work as hard as you can during your time. The sandbag I used was 60# for the squats and 100# for the deadlifts and walk. I did 5 calories on the bike. The guys I did it with used 100# for squats, 140# for deadlifts and walks, and anywhere from 7-10 cals on the bike.
Monday – CrossFit City Limits endurance workout
4 rounds:
run 400m
row 400m
*rest 2:00 between rounds
I finished in 21:46
Tuesday – rest day
Wednesday – CrossFit City Limits workout
Every 2:00 for 22:00:
20/15 calorie row
10 chest to bar pull-ups
I did 12 calories on the assault bike and did 4 C2B + 4 kipping pull-ups each round.
Thursday – CrossFit City Limits workout
20:00 AMRAP
200m run
14 dual KB deadlifts (70/53)
20 abmat sit-ups
I got 8 + 1 sit-up RX
Friday – CrossFit City Limits workout
3, 2, 1, 1, 1, 1, 1 front squats
For Time:
100/80 calorie assault bike
50 power snatches (75/55)
25 lateral burpees
I finished in 14:05 RX. I worked up to 150# (a new PR) in my FS, but pretty sure I could do more. I hate squatting.
Saturday – CrossFit City Limits workout
4×1 snatch high pull + full snatch
5×1 snatch
2+2 clean and jerk
5×1 clean and jerk – go up each time
3 RFT:
400m Run
30 box jumps (24/20)
30 Wallballs (20/14)
I finished in 15:05 RX
