Power Snatch/20 x 40 Sprints/Pushups, Situps/1 Mile Run

SWOD
 
5 x 3 Power Snatch @ 100 pounds.
 
This was a 5 pound increase from the previous rotation through power snatch. The difference between a snatch and a power snatch is the lack of a full squat in the power snatch. It's not quite an Olympic lift, but it still hurts
 
DWOD
 
20 x 40 yard dash, rest 20 seconds b/t rounds
 
I actually completed this, to my surprise. This is the first CFFB workout I think I've actually completed as RX'd. Not exactly earth-shattering, but it made me smile a bit.
 
Pushups/Situps
 
Pushups: 6-8-6-6-7
Situps: 9-12-9-9-10
 
Bit of an ego-bruiser to drop back the count, but this way I'm actually completing the sets…too many broken sets with the other numbers
 
1 Mile Run @ 6.3mph/9:31 mile
 
Treadmill, no hill. Almost attempted the 9:00, but again, want to continue to progress, and if I feel like there's gas in the tank, it's all good.
 
Runs are going to look like this per week:
 
1 x BFL
1 x Hill Work
1 x Tempo
1 x BFL
1 x Hill Work
1 x Tabata
 
Hopefully I can keep this up…just need to make sure not to over-train with this. Sunday will be the completely "off" day, and the tempo run hits on the "off" day for CFFB.