This was a double EMOM kind of morning!<\/p>\n
After some warm-up with the PVC (which felt really good) we drilled some Snatches.<\/p>\n
EMOM<\/p>\n
Minutes 1-3 3 reps each minute at 65#<\/p>\n
Minutes 4-6 2 reps each minute at 75#<\/p>\n
Minutes 7-10 1 rep each minute at 80#<\/p>\n
It was a little bit of a struggle on some of them to get full depth on the Snatches.<\/p>\n
Next up was a 10 minute EMOM MetCon. Every other minute was a 10 Calorie Row. Otherwise it was:<\/p>\n
10 thrusters<\/p>\n
10 Push Press<\/p>\n
10 clean<\/p>\n
10 power clean<\/p>\n
10 deadlifts<\/p>\n
All 5 lifts were with the same barbell so the push press and thrusters were the limiting lifts. I went for the 65# scaled option and completed the workout without any trouble.<\/p>\n","protected":false},"excerpt":{"rendered":"
This was a double EMOM kind of morning! After some warm-up with the PVC (which felt really good) we drilled some Snatches. EMOM Minutes 1-3 3 reps each minute at 65# Minutes 4-6 2 reps each minute at 75# Minutes 7-10 1 rep each minute at 80# It was a little bit of a struggle […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[665],"tags":[667],"class_list":["post-6157","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-crossfit-2"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1Bj","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":6496,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/06132018-crossfit\/","url_meta":{"origin":6157,"position":0},"title":"06132018 – CrossFit","author":"crossn81","date":"June 13, 2018","format":false,"excerpt":"I was sore, stiff, and tired when I woke up this morning. I've not been sleeping well, plus jumping back into hard training has been a shock to my body.\u00a0 Mobility felt good! Doing Clusters in the warm up hurt a little, but definitely loosened me up a little.\u00a0 The\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":7664,"url":"https:\/\/www.teamcrossworld.com\/running\/2020\/01082019-crossfit\/","url_meta":{"origin":6157,"position":1},"title":"01082020 – CrossFit","author":"crossn81","date":"January 8, 2020","format":false,"excerpt":"It felt good to be back at the gym. It has been several weeks since I was able to go due to illnesses in the family. It was great to be back! I was named Athlete of the Month and several people congratulated me on that honor. The class was\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6785,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/11092018-crossfit\/","url_meta":{"origin":6157,"position":2},"title":"11092018 – CrossFit","author":"crossn81","date":"November 10, 2018","format":false,"excerpt":"After a busy day of work I was glad to leave on time and get to the 3:30pm class.\u00a0 It was a small group (4 of us), but it was some good work to do.\u00a0 It was a nice long warm-up to get the shoulders awake before doing some snatches.\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":7077,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/04132019-crossfit\/","url_meta":{"origin":6157,"position":3},"title":"04132019 – CrossFit","author":"crossn81","date":"April 13, 2019","format":false,"excerpt":"The plan had been to get up and run and then do 10am CrossFit while one child was doing the CrossFit Kids program. But I was definitely feeling tired from the late Friday night and didn't wake up with time to run, recover, and CrossFit. I'm kind of glad I\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6203,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/03262018-crossfit\/","url_meta":{"origin":6157,"position":4},"title":"03262018 – CrossFit","author":"crossn81","date":"March 26, 2018","format":false,"excerpt":"This morning started out a little odd. We were greeted by police at the gym as someone had broken the main door. It didn't appear that they had taken anything but the trust and annoyance of having something broken into. Coach Jeff did a great job of keeping his cool\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":7112,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/04292019-crossfit\/","url_meta":{"origin":6157,"position":5},"title":"04292019 – CrossFit","author":"crossn81","date":"April 29, 2019","format":false,"excerpt":"Early morning!! After a short warm-up I did some deadlifts. It was a simple scheme - 5-4-3-2-1 with increasing weight for each round. I started with 135# on the bar, then 185#, then 205#, then 215# and finishing with 220#. After the deadlifts I did 3 rounds of a hip\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6157","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/comments?post=6157"}],"version-history":[{"count":1,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6157\/revisions"}],"predecessor-version":[{"id":6158,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6157\/revisions\/6158"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=6157"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=6157"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=6157"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}