For Strength, I did 5 per side front rack barbell step-ups (onto the kitchen stool), 5 side lunges, and 6 per side Romanian deadlifts each was 3 times through. I used the 35# kettlebell for the deadlifts and an empty barbell for the step-ups. <\/p>\n\n\n\n
The MetCon was 3 x 3 minute rounds with 1 minute rest. Each round was AMRAP 3 front squat, 3 strict pullups and 3 each side plate woodcutters. I used 25# plate for the woodcutters. I didn’t do full pullups as I don’t have enough head clearance for that, but I got up as far as I could! The woodcutters were a little tricky and I wish I could have asked questions instead of just watching a video. <\/p>\n","protected":false},"excerpt":{"rendered":"
For Strength, I did 5 per side front rack barbell step-ups (onto the kitchen stool), 5 side lunges, and 6 per side Romanian deadlifts each was 3 times through. I used the 35# kettlebell for the deadlifts and an empty barbell for the step-ups. The MetCon was 3 x 3 minute rounds with 1 minute […]<\/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-7293","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-1TD","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":6047,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/01302018-crossfit\/","url_meta":{"origin":7293,"position":0},"title":"01302018 – CrossFit","author":"crossn81","date":"January 30, 2018","format":false,"excerpt":"This morning was a lot of snatching... 12 minutes to find a heavy 3 Hang Snatch. These were full depth snatches starting from the hang position (barbell just above the knee). I was able to hit 95lbs which was a 50lbs PR for the Hang Snatch and matched my Snatch\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":7294,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/07122019-crossfit-swim\/","url_meta":{"origin":7293,"position":1},"title":"07122019 – CrossFit & Swim","author":"crossn81","date":"July 12, 2019","format":false,"excerpt":"I did a CrossFit style workout this morning from earlier in the week on PSE Pro. First it was lunges with the barbell on my back. 5 on each side. Then a monster walk 14 steps on each leg. Followed by 10 hamstring bridges on each leg. For 3 rounds.\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\/07\/Screenshot_20190712-124738_Connect.jpg?fit=584%2C1200&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/07\/Screenshot_20190712-124738_Connect.jpg?fit=584%2C1200&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/07\/Screenshot_20190712-124738_Connect.jpg?fit=584%2C1200&ssl=1&resize=525%2C300 1.5x"},"classes":[]},{"id":7077,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/04132019-crossfit\/","url_meta":{"origin":7293,"position":2},"title":"04132019 – CrossFit","author":"crossn81","date":"April 13, 2019","format":false,"excerpt":"The plan had been to get up and run and then do 10am CrossFit while one child was doing the CrossFit Kids program. But I was definitely feeling tired from the late Friday night and didn't wake up with time to run, recover, and CrossFit. I'm kind of glad I\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":7052,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/04032019-crossfit\/","url_meta":{"origin":7293,"position":3},"title":"04032019 – CrossFit","author":"crossn81","date":"April 3, 2019","format":false,"excerpt":"I had trouble deciding what to do this morning. I liked the idea of sleeping in and doing the PSE workout at home. However, getting to see my 5:30am friends at Solcana was also a great idea. The PSE workout had Pendlay Rows which I've not done and pullups which\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":7293,"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. EMOM Minutes 1-3 3 reps each minute at 65# Minutes 4-6 2 reps each minute at 75# Minutes 7-10 1 rep each minute at 80# It was a\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":6699,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/09182018-crossfit-2\/","url_meta":{"origin":7293,"position":5},"title":"09182018 – CrossFit","author":"crossn81","date":"September 18, 2018","format":false,"excerpt":"Tonight was the pretest for Jackie. It was hard, but didn't take as long as I thought it might. As a refresher\u00a0Jackie\u00a0is 1000m row, 50 thrusters at 45#, and 30 pullups for time. We did a nice long warmup and then setup for the workout. Hannah challenged us to break\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\/7293","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=7293"}],"version-history":[{"count":1,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/7293\/revisions"}],"predecessor-version":[{"id":7297,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/7293\/revisions\/7297"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=7293"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=7293"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=7293"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}