Friday, February 17, 2012

1/17

Friday 
AM
AMRAP in 4 mins:
3 Squat Snatch - 95lb
3 Bar Facing Burpees
+
30 min rest
+
AMRAP in 4 mins:
3 Squat Clean - 115lb
3 Bar Facing Burpees

Results:
part 1: 11 rounds
part 2: 12 rounds (maybe 1 burpee shy)
notes: felt pretty good on these, recovered quickly

PM
Run 15 min @ 50% effort
+
Practice necessary skills for CrossFit for 20 min - handstand work, pistols, wall climbs, ring hspu, muscle-up ring hspu, turkish get-ups, etc. - keep intensity and volume low
+
Run 15 min @ 50% effort

Results:
 only had time to rest 2 hours before runs so ran on track which felt good then foam rolled for 15 min before completing 2nd run

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