Drew Mathews Training

5 rounds of 1 min - Heavy Bag 1 min - Jump Ropes / Double Unders  1 min - Shadow Box  1 min rests between movements 400 meter Run after every round  1 min each, continuous… Left Plank, Plank, Right Plank, Six Inches, Superman 

Soccer for 1 hour  Kokoro Yoga, Recovering Warrior (45 minutes) Arms and lats are wicked sore from yesterday.

20-15-10 reps for time  Wall Balls, 20lb Pull Ups  … 3:49 Soft Tissue and Pliability work for 30 minutes First crossfit metcon in quite some time. Happy with my movement and not too shabby of a time. 

Couple things I've done lately that I though I'd share... Power Snatch 1 Rep Max - 215 lbs Max Power Snatch at 185 - 7 reps 20 minute AMRAP 300 meter Row 10 Burpees

Good one I made up on the fly today Every 3 minutes for 15 minutes 10 cal Assualt Bike 3 Power Snatch 165 lbs - Rest 3 Min - Every 2 minutes for 10 minutes 10 cal Assualt Bike 15 GHD Sit Ups - Rest 3 Min - Every 1 minute for 5 minutes Max Burpee DB G2O (40 lb DBs) Each one seemed to get harder

4 rounds of 400 meter Run Rest 90 seconds 800 meter Run Rest 3:00 minutes I averaged alittle over a 1:30 pace. About 10s behind hudson. I haven't run a ton lately so this was a good bit for me and my calves cramped up after the second round. I will be adding in more running in the coming weeks.

I'm back. Haven't posted in a while do to injuries and traveling. Wrist is almost back to 100%. And my sprained finger is gradually coming back together. Recent Workouts… Clean and Jerk 1 x 225, 255, 265, 275 (first time jerking in 6 months) 3 rounds for time 800 meter Run 25 Ab-mat Sit Ups 10 Muscle Ups 100 meter sprint - 11.5 seconds