3/31/12

Saturday - AM - CrossFit tester, PM - MAP Multi

AM

Achieve highest possible ladder in 10 minutes:

Muscle-ups - 1,2,3,4,5,6,7,8,9, etc.

Clean and Jerk (205) - 1,2,3,4,5,6,7,8,9, etc.

through the 6's + 4 muscle ups. All unbroken on muscle ups, Cl&J slow and steady, got heavy.

PM

5 minutes of work @ moderate aerobic effort:

10 Russian KBS - 32kg

15 Wall Balls - 20#

5 rounds

--5 min recovery

5 minutes of work @ moderate effort:

15 Chin-ups

15 Push-up Burpees

3 + 15

5 minutes @ moderate effort:

15 Box Jumps - 30" - step down

25 Air Squats

3 rounds

--5 min recovery

5 minutes @ moderate effort:

10 Toes to Bar

50 Double Unders

4 rounds

--5 min recovery

5 minutes @ moderate effort:

50ft Bear Crawl

50ft Walking Lunges

4 rounds

Did part 1, rest 2 hours and had a coaches meeting before doing part 2. Should have rested more. Just didn't have good fueling and didn't feel good throughout. First set felt good and last set felt good. Everything else not so much. Pull Up burpee felt the worse, just had no push.

Will rest more next week for a better session hopefully.