Doing an Rx workout is hard, but when you can pretty much do all the movements you gotta go for it!<\/p>\n
But first we did a 9 minute Snatch EMOM.\u00a0 The first 3 minutes was 3 reps at 55%, then 3 minutes of 2 reps at 65%, and then 3 minutes of 3 reps at 55%.\u00a0 After warming up we jumped right in.\u00a0 I started out with 65#’s on the bar and added 10#’s for 75#’s for the middle 6 reps. The weights were challenging, but not crushing. I need to be more patient and wait for the extension before getting underneath the bar and work on consistently getting down to proper depth.<\/p>\n
The MetCon was a 21-15-9 Triplet with a 13 minutes time cap.\u00a0 The 3 movements:<\/p>\n
American Swing with a 50# Kettlebell<\/p>\n
Burpees<\/p>\n
Toes to Bar<\/p>\n
I finished in 11:30 and was the last one done in my class. Burpees usually slow me down and this was definitely the case.\u00a0 My toes to bar are also a little rough – I’m not getting a good enough kip to get the toes to the bar, but my knees are coming up to my chest, so that’s close! Plus I just really started.\u00a0 I had to break them down into sets of 3.<\/p>\n","protected":false},"excerpt":{"rendered":"
Doing an Rx workout is hard, but when you can pretty much do all the movements you gotta go for it! But first we did a 9 minute Snatch EMOM.\u00a0 The first 3 minutes was 3 reps at 55%, then 3 minutes of 2 reps at 65%, and then 3 minutes of 3 reps at […]<\/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":"","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":[777,667],"class_list":["post-6381","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-21-15-9","tag-crossfit-2"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1EV","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":7489,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/09232019-crossfit\/","url_meta":{"origin":6381,"position":0},"title":"09232019 – CrossFit","author":"crossn81","date":"September 23, 2019","format":false,"excerpt":"It's been nice getting back into a routine of gym life... Seeing people I haven't seen in a bit! So far it has been working to get to work on time. Though I can't always demand the first shower and today 4 of us needed it. I'm going to keep\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":6403,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/05022018-crossfit\/","url_meta":{"origin":6381,"position":1},"title":"05022018 – CrossFit","author":"crossn81","date":"May 3, 2018","format":false,"excerpt":"I love WODs with running in them! Yes I do! Even if it is \"just\" a Buy In! Or three different buy ins!\u00a0 After an odd warm up that included Walking Deads and Squat Hops, we had a longish MetCon. The warmup actually included quite a few movements and took\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":6084,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/03022018-crossfit\/","url_meta":{"origin":6381,"position":2},"title":"03022018 – CrossFit","author":"crossn81","date":"March 2, 2018","format":false,"excerpt":"18.2 and 18.2a! As noted in the announcement this was a burner! I also really struggled with whether to try this Rx or not. I could have done the movements as written. Ultimately, I did it scaled and that was a good decision. I barely made it into 18.2a and\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/03\/20180302_063441188141510-5.jpg?resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/03\/20180302_063441188141510-5.jpg?resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/03\/20180302_063441188141510-5.jpg?resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/03\/20180302_063441188141510-5.jpg?resize=700%2C400 2x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/03\/20180302_063441188141510-5.jpg?resize=1050%2C600 3x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/03\/20180302_063441188141510-5.jpg?resize=1400%2C800 4x"},"classes":[]},{"id":6005,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/01162018-crossfit\/","url_meta":{"origin":6381,"position":3},"title":"01162018 – Crossfit","author":"crossn81","date":"January 16, 2018","format":false,"excerpt":"12 minutes to a Heavy 1x3 Overhead Squat I completed 3 reps at 85#\u00a0 I attempted 95# and did 1 full rep and maybe 2 that were about 1\/2 the correct depth. Then As Many Rounds as Possible in 12 minutes: 20 Power Snatches 65# 20 Lateral Burpees over Barbell\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":6890,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/01182019-crossfit\/","url_meta":{"origin":6381,"position":4},"title":"01182019 – CrossFit","author":"crossn81","date":"January 18, 2019","format":false,"excerpt":"Finally back at the gym! I had hoped to earlier in the week but forgot to sign up and was waitlisted. I don't usually look at the workouts, I wouldn't have skipped this one. I think lots of people did though! We are in a prep cycle for the CrossFit\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":7487,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/09172019-crossfit\/","url_meta":{"origin":6381,"position":5},"title":"09172019 – CrossFit","author":"crossn81","date":"September 17, 2019","format":false,"excerpt":"It's been too long since I made it to the gym. But it felt like slipping back into the groove with old friends! I made it to the 5:30am class and that felt so early! The workout was hard but not too crazy. The gym just finished a lifting cycle\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/09\/Screenshot_20190917-064158_Wodify.jpg?fit=584%2C1200&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/09\/Screenshot_20190917-064158_Wodify.jpg?fit=584%2C1200&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/09\/Screenshot_20190917-064158_Wodify.jpg?fit=584%2C1200&ssl=1&resize=525%2C300 1.5x"},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6381","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=6381"}],"version-history":[{"count":1,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6381\/revisions"}],"predecessor-version":[{"id":6382,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6381\/revisions\/6382"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=6381"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=6381"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=6381"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}