Another long warm-up to start us off today.\u00a0 It was a 9 minute EMOM with a different movement for 3 minutes and then repeating.\u00a0 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!<\/p>\n
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.\u00a0 I did a warm-up round at 65 and then did 75, 85, 90, 95, 100, 105, and 110.\u00a0 I failed on my third attempt at 105, but was able to get it up again.\u00a0 So the last 3 felt pretty tough. Each round started every 90 seconds.<\/p>\n
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!\u00a0 The movements were sit-ups and Sumo Deadlift High Pulls with 50# kettlebell.\u00a0 I finished under the 13 minute time cap, but I can’t remember my time and it isn’t posted yet.\u00a0 I think it was like 12:13 or something.\u00a0 It was tough!<\/p>\n","protected":false},"excerpt":{"rendered":"
Another long warm-up to start us off today.\u00a0 It was a 9 minute EMOM with a different movement for 3 minutes and then repeating.\u00a0 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 […]<\/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-6534","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-1Ho","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":7005,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/03012019-crossfit\/","url_meta":{"origin":6534,"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":6084,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/03022018-crossfit\/","url_meta":{"origin":6534,"position":1},"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":6043,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/01262018-crossfit\/","url_meta":{"origin":6534,"position":2},"title":"01262018 – CrossFit","author":"crossn81","date":"January 26, 2018","format":false,"excerpt":"Today was a doozy and a bit complicated. We did 16.2 which is the second workout from the 2016 CrossFit Open. As written it is a little complicated to explain. So here is what I did: In 16 minutes I completed one round and 78 reps. The round: 25 hanging\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":7374,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/07312019-crossfit\/","url_meta":{"origin":6534,"position":3},"title":"07312019 – CrossFit","author":"crossn81","date":"July 31, 2019","format":false,"excerpt":"I made it to a 6:30am class and it was a doozy. It had a longer MetCon after some gymnastics work. The gymnastics was strict toes to bars, strict toes to shoulders, or V-ups. I tried a strict toes to shoulders and decided I should to the V-ups. We had\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":6593,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/07202018-crossfit\/","url_meta":{"origin":6534,"position":4},"title":"07202018 – CrossFit","author":"crossn81","date":"July 20, 2018","format":false,"excerpt":"Today's accessory warm-up included bent hollow holds, single-unders, single leg dumbbell Romanian Deadlifts, and banded hip extensions.\u00a0 This was a continuous 8 minute warm-up.\u00a0 I'm liking these warm-ups! Our strength portion for the day was an 8 minute EMOM of 5 second plank hold variation, slow lower, and 5 second\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":6721,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/10032018-crossfit\/","url_meta":{"origin":6534,"position":5},"title":"10032018 – CrossFit","author":"crossn81","date":"October 3, 2018","format":false,"excerpt":"This workout ended up being a little more exciting than planned thanks to the weather! We did a warmup that included jogging, planks, and jumping lunges! It was a mid-70's afternoon with lots of clouds and humidity. It was Mystery Wednesday which for today meant a longish metcon! The workout\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\/6534","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=6534"}],"version-history":[{"count":1,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6534\/revisions"}],"predecessor-version":[{"id":6535,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6534\/revisions\/6535"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=6534"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=6534"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=6534"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}