Weekly Workouts 3/12 – 3/18

SUNDAY, MARCH 12

17.3! I don’t have chest-to-bars efficiently yet so this was going to be a really like 15-ish minute workout for me.  That is until I spoke to Coach and was informed it was going to be RX.  8 minutes, 20 reps, two rips on my hands, and a tunneled in focus on my weaknesses.  Thanks Crossfit Open, you made it crystal clear what my next year needs to be about.

MONDAY, MARCH 13

Weightlifting:

3X1 Clean & Jerks @ 75% – rest exactly 60 seconds @ 125#
3X1 Clean & Jerks @ 80% – rest exactly 60 seconds @ 135#
3X1 Clean & Jerks @ 85% – rest exactly 60 seconds @ 140#

Conditioning:

For time:

30 Thrusters 95/65#
15 Box Jumps 24/20″
Rest 1:00
20 Thrusters 115/80#
15 Box Jumps 24/20″
Rest 1:00
10 Thrusters 135/95#
15 Box Jumps 24/20″
Rest 1:00
100 Calorie Row

16:44 Rx.  The 100 calorie row was exhausting! 

TUESDAY, MARCH 14

Weightlifting:

With a running clock…

3X1 Snatches @ 75% – rest exactly 60 seconds @ 110#
3X1 Snatches @ 80% – rest exactly 60 seconds @ 115#
3X1 Snatches @ 85% – rest exactly 60 seconds @125#
Conditioning:

3 Rounds for time of:

10 Power Cleans 165/110#

50 DUs

6:14 RX.  Jump Ropes were brutal!

WEDNESDAY, MARCH 15

REST DAY!!

THURSDAY, MARCH 16

Open 17.4

I got 168 reps and a tie-break of 9:38.  So that means it took me 3 minutes to do 3 hand-stand push-ups.  0.0  My back was shot and the standard really got me.  Weakness identified.

FRIDAY, SATURDAY, & SUNDAY

Visiting family in Houston so no workouts happened.  Only a massage and sun-bathing.

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