Strength Training 1:00:00 [3]
Warm-up 16 rounds tabata jump rope
Workout: AMRAP 15 minutes
10 DB Snatch (alternating arms)
10 DB Thrusters (Right)
10 DB Snatch (alternating arms)
10 DB Thrusters (Left)
Weight- 25 lb
Score - 6 rounds +6 reps
Kept a good pace - maintained about the same pace the whole time, but it was still tough.
Strength: Max front squats in 2 min without repacking or dropping 120 lb
Score 13 (with about 0:30 to go)
Accessory: 3 Dead Lift every 0:15 for 16 rounds
155 lb - good weight, challenging especially after doing all that other stuff
Run 29:46 [3] 2.7 mi (11:02 / mi)
Run around the neighborhood. I forgot my outdoor running stuff so I couldn't do this over lunch. Was rather beat after cross fit, but overall felt quite good. Calves and achilles were tight, but focused on my "Chi Running" form and that helped. I think that the jump rope may have contributed to calf fatigue. Front of the left ankle is feeling much better and ROM is good. The achilles is a bit behind in recovery. I notice it, but it doesn't really bother me.