07112018 – CrossFit

Another long warm-up to start us off today.  It was a 9 minute EMOM with a different movement for 3 minutes and then repeating.  It was a 30 second row at moderate pace, 10 straight leg box jumps (landing) from seated, and 10 double kettlebell cleans. I was definitely warm after that!

Then we did some clean drills before doing 7×3 Hang Cleans working towards a Heavy 3. It was hard to figure out the jumps between sets, but the goal was to get to at least the 5th round.  I did a warm-up round at 65 and then did 75, 85, 90, 95, 100, 105, and 110.  I failed on my third attempt at 105, but was able to get it up again.  So the last 3 felt pretty tough. Each round started every 90 seconds.

I was pretty tired after that and we still had the MetCon! It was a 40-30-20-10 workout with 2 movements and 100 single unders after each round!  The movements were sit-ups and Sumo Deadlift High Pulls with 50# kettlebell.  I finished under the 13 minute time cap, but I can’t remember my time and it isn’t posted yet.  I think it was like 12:13 or something.  It was tough!

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