Weekly Workouts {9/30 – 10/6}

Happy Monday! Had another great week in the books last week…

Monday 9/30

PM – CrossFit

Strength: 2 Squat Clean & Jerks, EMOM 20 minutes @ 53#

METCON: 12:34
30-20-10-5
Push press 95/65 (43# for the first 30, 33# for remaining)
Box jumps 30/24 (20″)

Tuesday 10/1

Rest.

Wednesday 10/2

AM – 9.0 mile run, 1:29:42

PM – CrossFit

METCON: 8 minute AMRAP, 2 full rounds (Rx)
200m lateral plate raise carry 10/5
15 pushups
15 bent over rows 65/45

Squat work:
5 @ 85#
5 @ 105#
4 @ 115#
3 @ 125#

Thursday 10/3

PM – Crossfit

20-15-10-5, 13:33
Box dips
Backward lunges 33#
Abmat with 10# medball

Deadlift work
5 @ 63# (Romanian deadlift)
5 @ 83# (Romanian deadlift)
7 @ 113# (regular deadlift)
5 @ 113# (regular deadlift)

Friday 10/4

AM – 7.05 mile run, 1:08:03

Saturday 10/5

Rest.

Sunday 10/6

AM – 10.25 mile run, 1:42:26

How were your workouts last week?
How many days per week do you run?
How many days do you crosstrain?

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4 thoughts on “Weekly Workouts {9/30 – 10/6}

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