1/20-1/21

Friday - AM - LEnd 2, PM - "Flow" session - Z1 + skill work + core work

AM

3 sets @ 90-95% effort:

10 right arm KB Snatch - 32kg

10 left arm KB Snatch - 32kg

10 push-up burpees

run 200m

10 push-up burpees

Rest 5 x work time

Results:

2:05/2:04/2:04 - felt good, pretty easy compared to last couple weeks

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:

tight on time, so I shortened the rest to 5 min of flow work, then finished with a 10 min z1 jog - didn't want to push this either because feet/ankles felt tight/achy

Saturday - MAP multi (7/5--10/5--10/3 x 3 sets per week)

10 min of aerobic work @ 85% capacity:

7 chest to bar chin-ups

14 box jumps - 30" - step down

--3 min recovery

10 min @ 85%:

7 ring dips

14 kbs - 24kg

21 double unders

--3 min recovery

10 min @ 85%:

9 hand release push-ups

9 DL - 95lb

9 air squats

Results:

part 1) 10 rounds

part 2) 8 rounds + 7KBS

part 3) 11 rounds + 7DLs

notes: very fatigued but had good push throughout and breathing very under control