Week's performance

2 -- crossfit workouts
2 -- strength workouts
1 -- running workout


Workout for Monday:

gym jones : circuit workout:
Workout:
Run a half mile to warm up
Then:
2x20m Lunge (10m forward, 10m backward) (12 forward / 12 bacward)
1x Farmer Carry @ 90lb, 1x One-arm Overhead Carry @ 25lb (30 steps back and forth)
Then:
Practice One-leg DL @ 65lb
bench press:
5 @ 65
5 @ 75
5 @ 85
3 @ 90
3 @ 95
5 @ 75

Then:
30 squat
Man-Maker @ 2x 20# DBs
Step-up on 18" box @ 2x 20# DBs
20 lumberjacks
Plank (on elbows with one foot raised)
45 seconds at each station, 15 seconds to switch positions
Three rounds

Then:
5 minutes run @ 5.5 mph to cool down

Then:
Row 8x (20 sec work/ 10 sec rest), @ 100m pace, i.e. row more than 100m during each 20-second work period

Then:
5 minutes run @ 5.5 mph to cool down

Then:
3 sets of 20 incline situps