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