Back squat day! It has been almost a full month since I’ve been able hit squat day and they have been getting heavy. Today was no different. 6 x 3 at 85%. <\/p>\n
But first we warmed up with 4 minutes of pullups. I started out doing strict pullups and then had to use a band for the last 2 minutes. I got maybe 12 done. <\/p>\n
Then squats… we warmed up and got 130 on the bar and that felt like a good challenge for the day. My 1RM is 200, so it was well below the 85% mark. But I got it done. <\/p>\n
The MetCon was an 8 minute AMRAP. It was one where you added 2 reps to each movement with each new round. The two movements were <\/p>\n
Renegade Row<\/p>\n
Dumbell Front Rack Lunges<\/p>\n
The Gold standard was using 25lb dumbbells. Platinum was 40lbs.<\/p>\n
So the first round was 2 of each and that went by fast, then 4 of each, and then 6, etc. The first two rounds went really fast! I was able to complete 129 reps, which was getting up to 16 renegade rows and 1 lunge before the 8 minutes was over. I was satisfied with that! <\/p>\n","protected":false},"excerpt":{"rendered":"
Back squat day! It has been almost a full month since I’ve been able hit squat day and they have been getting heavy. Today was no different. 6 x 3 at 85%. But first we warmed up with 4 minutes of pullups. I started out doing strict pullups and then had to use a band […]<\/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-6491","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-1GH","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":7581,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/11192019-crossfit\/","url_meta":{"origin":6491,"position":0},"title":"11192019 – CrossFit","author":"crossn81","date":"November 19, 2019","format":false,"excerpt":"We had a longer MetCon today with no actual strength component. We started with a warmup game. We hadn't done a game for a warm up in a long time. Not sure what it is called but we had the pvc standing in front of us and had to rotate\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":6179,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/03232018-crossfit\/","url_meta":{"origin":6491,"position":1},"title":"03232018 – CrossFit","author":"crossn81","date":"March 23, 2018","format":false,"excerpt":"18.5 was the 5th and final workout of the 2018 CrossFit Open and it was a doozy! For an extra level of crazy, we the CrossFit community got to vote. Over 300,000 people voted. Fifty percent (including me) voted for 11.6 which was the winner. 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I used the 35# kettlebell for the deadlifts and an empty barbell for the step-ups. The MetCon was 3 x 3\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":7653,"url":"https:\/\/www.teamcrossworld.com\/running\/2020\/01012020-crossfit\/","url_meta":{"origin":6491,"position":3},"title":"01012020 – CrossFit","author":"crossn81","date":"January 1, 2020","format":false,"excerpt":"After some discussion we decided to do CrossFit workout Lynne. It is an interesting choice but will be a good one to retest throughout the year. It is a bench and pullup workout. In the cold barn we setup and started warming up. Lynne is supposed to be bodyweight bench.\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\/2020\/01\/20200101_104521-scaled.jpg?fit=1200%2C900&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2020\/01\/20200101_104521-scaled.jpg?fit=1200%2C900&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2020\/01\/20200101_104521-scaled.jpg?fit=1200%2C900&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2020\/01\/20200101_104521-scaled.jpg?fit=1200%2C900&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2020\/01\/20200101_104521-scaled.jpg?fit=1200%2C900&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":6249,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/04022018-crossfit\/","url_meta":{"origin":6491,"position":4},"title":"04022018 – CrossFit","author":"crossn81","date":"April 2, 2018","format":false,"excerpt":"I don't usually write about the warm-up, but today's included sprints and pullups.\u00a0 As a group of 3 we accumulated 32 sprints down and back in the gym.\u00a0 I did 12 sprints and then we had to accumulate 10 strict pullups.\u00a0 I got 6 done and then needed a small\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":6103,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/03092018-crossfit\/","url_meta":{"origin":6491,"position":5},"title":"03092018 – CrossFit","author":"crossn81","date":"March 9, 2018","format":false,"excerpt":"This was seriously no joke. I missed watching the announcement live and got a text that just said... 800 double unders. Then some more details. My first thought was I can barely get 3 dubs in a row and they usually double the number for single unders. Fortunately that wasn't\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\/20180309_0638091326616040-2.jpg?resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/03\/20180309_0638091326616040-2.jpg?resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/03\/20180309_0638091326616040-2.jpg?resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/03\/20180309_0638091326616040-2.jpg?resize=700%2C400 2x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/03\/20180309_0638091326616040-2.jpg?resize=1050%2C600 3x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/03\/20180309_0638091326616040-2.jpg?resize=1400%2C800 4x"},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6491","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=6491"}],"version-history":[{"count":0,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6491\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=6491"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=6491"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=6491"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}