Crossfit: Week 5 Day 2-5

What a week!
I haven't forgotten about the blog or fallen off the workout wagon, just been busy.

Day 2:
6 rounds
6 hang snatch 115/7512 box jumps 24/2018 hand release push ups
40 DU
10 thrusters 95/65 (135/95)
200m run
30 double unders
8 thrusters 95/65 (135/95)
200m run
20 double unders
6 thrusters 95/65 (135/95)
200m run
15 double unders
4 thrusters 95/65 (135/95)
400m run
238m Farmer’s Carry 53/35 KB in each hand (this is the 238th anniversary of the signing of the Declaration of Independence and to commemorate all the movements that the infantry had to do to maneuver into defensive and offensive positions)
7 Wall ball 25/20 (To remember the artillery that helped to win the war)
4 Deadlift 275/185 (To remember all the trench digging to position the artillery)
1776m Row (To remember the crossing of the Delaware River that lead to the siege of British General Cornwallis and his subsequent surrender.)


This was a hard workout but I got it done.  Hanging snatch was lighter (75# and was probably a hair heavier than necessary.  Step ups instead of jumps after round 1 (just beat) and pushups were on my knees and took everything i had.

Day 3:  Rested.  Shoulder was sore and I peeked at the website to see it was heavy deadlifts and I avoided it because my back is still less than 100%

Day 4:  
400m run

This was another killer workout.  I got a great workout on the 'strength' portion before this (front squats) and this was really leg focused.  Thrusters were too much for for my shoulder so after first first 4 of the set of 8 I switched to front squats.

Day 5:  (happy 4th of July)
HERO WOD

7 rounds for time (July of course)

Then

WOOOOO.  What a workout and what a week.  4/5 and a holiday workout.  Been seeing results on the scale I'm hoping that it's still there come Monday.