It's been a rough week, I missed too much Crossfit. I did you to the Y yesterday abut I have yet to log that visit. I'll get to it later. In case I don't it was heavy back squats (2 singles at 305#), 5 sets of 5 strict press at 95# and farmer carries with suitcase carries, 1 set at 70# and 1 set at 100#. Plus some mobility work
Today we started a new programming session, called MAP (maximal aerobic
2 rounds for time of:
10 Muscle Snatches, 45/35 lbs
7 Strict Pull-ups
MAP 3 (part 1)
For 6 rounds 90 seconds of:
- 7 Power Snatches, 75/55 lbs
- 9 Box Jumps
- Row for calories in remaining time.
Rest 90 seconds between each round.
Rest 5 minutes
MAP 3 (part 2)
For 6 rounds 90 seconds of:
- 5 Bar Facing Burpees
- 7 Thrusters, same bar as part 1.
- Row for calories in remaining time
Rest 90 seconds between each round.
Really caught up to you around the 5th rounds. Good workout.
Managed 58 calories for part 1, 57 calories for part 2. Not bad.
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