Monday - CrossFit
Pre-WOD: Max double power snatch (60 lbs.)
10-9-8-7-6-5-4-3-2-1 hang power snatch (35 lbs.)
1-2-3-4-5-6-7-8-9-10 burpees
Time: ~9 minutes
Hang power snatches are really hard, my shoulders were certainly sore!
Tuesday - CrossFit
Pre-WOD: Back Squat 6 Reps at 60, 65, 70, 75, 80% of 1 Rep Max (135 lbs.)
WOD: 6-minute AMRAP
6 lunges (45 lbs.)
8 push press (45 lbs.)
Time: ~11 minutes
This workout was much harder than it looked! I'm writing this on Friday and my gluts are still sore! Also, I'm glad we're doing the back squat progression to increase our max.
Wednesday - CrossFit
WOD: “Eva”
5 Rounds:
800 meter Run
30 Kettlebell Swings (26 lbs.)
30 Pull-Ups (blue and red band)
Time: 39.42
This was a loooong workout, but great for running training. I think the 30 pull-ups were the hardest part, I had to use two bands rather than my usual one. Plus, my legs were tired from Tuesday.
Thursday - Rest Day
I had not taken a break since running 8 miles on Sunday so today was a much-needed rest day. I also got 9 solid hours of sleep which was great.
Friday - Long Run
Distance: 9.3 miles (race distance!)
Time: 1:20:42
Pace: 8:41/mile
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