Tuesday
Morning
Ascending Ladder of
Deadlifts (225/155) & Double Unders
12min AMRAP
2 DL, 10 DU
4 DL, 20 DU,
6 DL, 30 DU, etc
– 307 RX
#crossfit

Thursday
Morning
40 Situps
40 Back Extensions
2min Plank Variations
40 Jumping Goblet Squats
18min AMRAP
– finish all reps of last movement
2 Rds Even at 15lb DB, no rest on Planks
#crossfit #coreWOD
Evening
6 x 400m Run w/ Stairs
– not for time, approximately 1min rest between
After Party: 800m Walk
#running #marathontraining #pretraining

Friday
Evening
Open WOD 15.1 + 15.1a
100 Reps + 190 C&J (Power Clean & Push Jerk – PR)
#crossfit

Saturday
Morning
3RM Thruster @ 135 lbs
Barbell Complex & Double Under WOD @ 85 lbs
#crossfit
Afternoon
12 x 200m Sprints, 800m Walk
#running #marathontraining #pretraining

Sunday
Morning
Work up to Heavy 1RM OHS – 165lbs (match PR)
– Failed at 175, PR at Behind the Neck Push Jerk
#crossfit
Afternoon
Same OHS as morning (two hours later)
Work up to Heavy 1RM OHS – 165lbs (match PR)
– Failed at 175, match at getting it overhead
#crossfit
5 mile Run, 800m Walk
– Mile 1 – 13:24, Mile 2 – 27:54, Mile 3 – 42:52, Mile 4 – 57:44, Mile 5 1:11:51
#running #marathontraining #pretraining

Weekly Totals
CrossFit Workouts: 3
Run Workouts: 3
Core/Accessory Workouts: 1
Workout Days: 5
Total Run/Walk Distance: 7.5mi