I needed a nice workout to cap off the rough week.\u00a0 There was a small group of us at the 3:30pm class. I like the time slot, it makes me leave work on time on a Friday and I get a workout in before most people are off for the weekend rush!<\/p>\n
Friday is Snatch day right now and they aren’t easy! My shoes were still a little wet from Weds running in the rain! Our warmup included PVC Overhead Squats with a really slow (5 seconds) down and up movement, jumping extensions, and jump rope.<\/p>\n
I kept thinking the Snatch was the same weight scheme as last week, but everything was actually 5% heavier!\u00a0 So we did 3×3 at 65%, then 70%, then 75%, and finally back down to 65% with a 90 second window to do each set of 3.\u00a0 \u00a0I had 72, 77, and 82 on the bar. 82 felt pretty heavy and as I look back at it, I realized that those weights were of my 1 rep max from earlier in the year and not from the 1 rep for this cycle which was 85. I’m pretty sure I didn’t get consistently get down to the full squat depth, but I tried.\u00a0 I also dropped the bar on one of the sets.<\/p>\n
The MetCon was some more shoulder intense work.\u00a0 It was a couplet of Wall Balls (14#) and some version of Toes 2 Bar. I did the first 3 rounds doing toes to lower bar. They weren’t good kipping ones though!\u00a0 After that it was too much and I just did hanging knee raises. The rep scheme was 10-9-8-7-6-5-4-3-2-1.\u00a0 I finished in a time of 6:48.<\/p>\n
When will the should work end???<\/p>\n","protected":false},"excerpt":{"rendered":"
I needed a nice workout to cap off the rough week.\u00a0 There was a small group of us at the 3:30pm class. I like the time slot, it makes me leave work on time on a Friday and I get a workout in before most people are off for the weekend rush! Friday is Snatch […]<\/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":[667],"class_list":["post-6723","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-1Kr","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":6890,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/01182019-crossfit\/","url_meta":{"origin":6723,"position":0},"title":"01182019 – CrossFit","author":"crossn81","date":"January 18, 2019","format":false,"excerpt":"Finally back at the gym! 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