After a busy day of work I was glad to leave on time and get to the 3:30pm class.\u00a0 It was a small group (4 of us), but it was some good work to do.\u00a0 It was a nice long warm-up to get the shoulders awake before doing some snatches.<\/p>\n
We used a 2.5# plate to do a trio of shoulder rotations, then getting into the bottom of the squat and lifting the plate from parallel to the ground to straight up.\u00a0 Then a SOTT press with PVC.<\/p>\n
After a dynamic snatch warm-up we did an 8 minute EMOM with one Snatch per minute.\u00a0 We stayed at the same weight for 2 minutes.\u00a0 I started at 75# then 85#, then 90# and finished with 95#. The last couple were hard to do the full snatch, but I got it!<\/p>\n
The MetCon wasn’t really a MetCon but 6 different accessory lifts.\u00a0 3 rounds of the following:<\/p>\n
12 Russian high pulls (35# kettlebell)<\/p>\n
12 DB bench press (30#)<\/p>\n
30 seconds of banded tricep extensions (about 15 each round)<\/p>\n
And then 3 rounds of:<\/p>\n
10 Bulgarian Split Squats per leg<\/p>\n
10 weighted glute bridge (25# plate)<\/p>\n
15 seconds of banded hamstring curls<\/p>\n
It was weird to not be all hot and sweaty after being at Solcana.<\/p>\n","protected":false},"excerpt":{"rendered":"
After a busy day of work I was glad to leave on time and get to the 3:30pm class.\u00a0 It was a small group (4 of us), but it was some good work to do.\u00a0 It was a nice long warm-up to get the shoulders awake before doing some snatches. We used a 2.5# plate […]<\/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-6785","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-1Lr","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":6117,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/03152018-crossfit\/","url_meta":{"origin":6785,"position":0},"title":"03152018 – CrossFit","author":"crossn81","date":"March 15, 2018","format":false,"excerpt":"Today was Chill Thursday, a more relaxed CrossFit to prepare for tomorrow's 18.4. 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