I was excited to finally see some running programmed back into the MetCons! Not everyone else in my class shared that excitement with me! Oh well.\u00a0 Our warm-up wasn’t heavy lifting but it was more like some accessory lifts that weren’t easy!<\/p>\n
The warm up was 3 rounds of<\/p>\n
10 barbell rows<\/p>\n
10 z press<\/p>\n
10 single leg deadlift per side w\/ KB.<\/p>\n
The MetCon was 4 Rounds for Time:<\/p>\n
200 meter run<\/p>\n
2 length sled push (45# plate on it)<\/p>\n
40 double unders<\/p>\n
12 Toes to Bar<\/p>\n
The only modification I did was 80 single unders instead of dubs and my Toes to Bar wouldn’t pass strict standards, but were more T2B than Hanging Knee Raises. My overall time was 19:27.\u00a0 Not an excuse, but a challenge we had was that the floors had just been cleaned so it was hard to keep the sleds moving consistently across the floor and at some points your feet were slipping on the wet floor.<\/p>\n","protected":false},"excerpt":{"rendered":"
I was excited to finally see some running programmed back into the MetCons! Not everyone else in my class shared that excitement with me! Oh well.\u00a0 Our warm-up wasn’t heavy lifting but it was more like some accessory lifts that weren’t easy! The warm up was 3 rounds of 10 barbell rows 10 z press […]<\/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_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"04132018 - CrossFit","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":[],"class_list":["post-6311","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1DN","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":7005,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/03012019-crossfit\/","url_meta":{"origin":6311,"position":0},"title":"03012019 – CrossFit","author":"crossn81","date":"March 1, 2019","format":false,"excerpt":"Today was 19.2. This is essentially a repeat of 16.2 with some modifications in the time cap. I was struggling with which workout to do... Solcana has their own scaling structure for gym points and that is really what matters for me. I decided that I would do the Gold\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":7523,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/10182019-crossfit\/","url_meta":{"origin":6311,"position":1},"title":"10182019 – CrossFit","author":"crossn81","date":"October 18, 2019","format":false,"excerpt":"Today was 20.2... a slow long grinder. 20 minutes with three movements - 4 dumbbell thrusters, 6 toes to bars, and 24 double unders. The score sheet thought 30 rounds was do-able. Solcana's scaled version was a little heavier than the official so I ended up using 25# dumbbells, did\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":6356,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/04202018-crossfit\/","url_meta":{"origin":6311,"position":2},"title":"04202018 – CrossFit","author":"crossn81","date":"April 21, 2018","format":false,"excerpt":"Friday morning workout started with some shoulder warmups before an 8 minute EMOM of 2 pullups. The bulk of the workout was Mark 35. 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