3/23-3/24

Friday - AM - LEnd 3 x 2, PM - "Flow" session - Z1 + skill work + core work
AM
For time:
Power Snatch (115lb) - 10,8,6,4,2
Run - 100m,100m,100m,100m,100m
+
Rest 30 min
+
For time:
30 Push-up Burpees
Row 500m


Results:
part 1: 4:14 - snatch UB, run somewhat controlled cautious for foot but felt good during and the next day
part 2: 2:44 - burpees controlled and easy, row = 130.5

PM
Run 15 min @ 50% effort (Row if needed)
+
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 (Row if needed)


Results:
rowed 15 min
stretched/foam rolled 20 min
rowed 9 min - tired and back achy, didn't want to push anything
ice bath 15 min

Saturday - CrossFit Open 12.5 

Results:
157 reps