Ahhh.. another Friday afternoon workout.\u00a0 It was actually a decent day at work so that was nice! We did a bear crawl, jog, inch worm, and lunges before heading into our tripod stand practice.\u00a0 It is getting easier to get up into the tripod for sure.<\/p>\n
This week was a Clean and Push Press 6 sets working up to a heavy set of 1 Clean and 3 Push Press. I started at 65 and then did 75, 80, 85, 90, 95. 95 was definitely heavy.\u00a0 Bobby showed me how to widen my grip for the Push Press which should help me to get more leverage.<\/p>\n
We ran out of time to do the MetCon exactly as written, we cut the breaks about a minute short for each.\u00a0 I wanted to try the Platinum, but the last set of Deadlifts would have been 275 which seemed way too close to my max to try at this point.\u00a0 That was a good decision as the Gold was plenty heavy at 185 for the last sets.\u00a0 It was a 3 part AMRAP with scoring at each round and the total score was what was recorded.<\/p>\n
AMRAP\/4<\/p>\n
12 Deadlift (105)
\n12 Burpee Box Jump-Overs
\n— rest 4 min —
\nAMRAP\/4
\n8 Deadlift (135)
\n8 Burpee Box Jump-Overs
\n— rest 4 min —
\nAMRAP\/4
\n4 Deadlift (185)
\n4 Burpee Box Jump-Overs<\/p>\n
I finished 48 in the first round, 44 in the second and 25 in the last round. My watch recorded an average heart rate of 141 (including the rest intervals). I was beat afterwards!<\/p>\n","protected":false},"excerpt":{"rendered":"
Ahhh.. another Friday afternoon workout.\u00a0 It was actually a decent day at work so that was nice! We did a bear crawl, jog, inch worm, and lunges before heading into our tripod stand practice.\u00a0 It is getting easier to get up into the tripod for sure. This week was a Clean and Push Press 6 […]<\/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-6851","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-1Mv","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":6826,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/12072018-crossfit\/","url_meta":{"origin":6851,"position":0},"title":"12072018 – CrossFit","author":"crossn81","date":"December 7, 2018","format":false,"excerpt":"Today we did some more Tripod holds for warmup.\u00a0 I was able to do all 7x15 second holds in the tripod position.\u00a0 That was an improvement from last week. The weight lifting portion was 5 sets of Clean and Push Press.\u00a0 One clean and 5 push presses per set.\u00a0 Working\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":6203,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/03262018-crossfit\/","url_meta":{"origin":6851,"position":1},"title":"03262018 – CrossFit","author":"crossn81","date":"March 26, 2018","format":false,"excerpt":"This morning started out a little odd. We were greeted by police at the gym as someone had broken the main door. It didn't appear that they had taken anything but the trust and annoyance of having something broken into. 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Just in a slightly different way! A time oriented squat workout with the following setup: 0:00 10 reps 2:00 8 reps 4:00 6 reps 6:00 4 reps 8:00 2 reps Scored on the 2 reps. I went up\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":6157,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/03192018-crossfit\/","url_meta":{"origin":6851,"position":4},"title":"03192018 – CrossFit","author":"crossn81","date":"March 19, 2018","format":false,"excerpt":"This was a double EMOM kind of morning! After some warm-up with the PVC (which felt really good) we drilled some Snatches. 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We probably could have had school, but\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\/04\/20190411_084445.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\/2019\/04\/20190411_084445.jpg?fit=1200%2C900&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/04\/20190411_084445.jpg?fit=1200%2C900&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/04\/20190411_084445.jpg?fit=1200%2C900&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/04\/20190411_084445.jpg?fit=1200%2C900&ssl=1&resize=1050%2C600 3x"},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6851","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=6851"}],"version-history":[{"count":2,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6851\/revisions"}],"predecessor-version":[{"id":6853,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6851\/revisions\/6853"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=6851"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=6851"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=6851"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}