Was able to make it to Solcana this morning for a good workout! <\/p>\n\n\n\n
It was squat day. 3×3 at 82% followed by 2×6 at 75%. I worked up to my 80% but that was going to be too heavy so I dropped a little bit of weight and did 2 more sets. So I did 1×3 at 165 and then 2×3 at 155. I think I dropped too much weight for the 2×6 at 135 but they were still plenty heavy. My random dropping in at the gym means I’ve not done any of the progression work so I’m not terribly surprised. <\/p>\n\n\n\n
The MetCon was a good chipper called the “Clliffhanger”. It was all kettlebell!! We did 50 Russian swings, 40 snatches, 30 shoulder to overhead, 20 sumo deadlift high pulls, and 200m suitcase carry. I did it all with a 35# kettlebell. So some movements felt easier than others. <\/p>\n\n\n\n
Kettlebell snatches are definitely awkward. My left arm is weaker than my right and it was very obvious on the two different single arm movements. I’d get a couple of good snatches and then struggle for a few. I did everything that was single arm in sets of 5. I finished the workout in 9:27. <\/p>\n\n\n\n
It was a good start to the day! <\/p>\n","protected":false},"excerpt":{"rendered":"
Was able to make it to Solcana this morning for a good workout! It was squat day. 3×3 at 82% followed by 2×6 at 75%. I worked up to my 80% but that was going to be too heavy so I dropped a little bit of weight and did 2 more sets. So I 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":[867,667],"class_list":["post-7360","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-cliffhanger","tag-crossfit-2"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1UI","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":7664,"url":"https:\/\/www.teamcrossworld.com\/running\/2020\/01082019-crossfit\/","url_meta":{"origin":7360,"position":0},"title":"01082020 – CrossFit","author":"crossn81","date":"January 8, 2020","format":false,"excerpt":"It felt good to be back at the gym. It has been several weeks since I was able to go due to illnesses in the family. It was great to be back! I was named Athlete of the Month and several people congratulated me on that honor. The class was\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":6892,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/01192019-crossfit\/","url_meta":{"origin":7360,"position":1},"title":"01192019 – CrossFit","author":"crossn81","date":"January 19, 2019","format":false,"excerpt":"I had hoped to run or ski before the 10am CrossFit class but that didn't work for our schedule and it was cold out! I took the kids to their CrossFit class and joined the 10am group was we waited for 9am to finish up. Our warm up was 5\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":7079,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/04122019-crossfit\/","url_meta":{"origin":7360,"position":2},"title":"04122019 – CrossFit","author":"crossn81","date":"April 12, 2019","format":false,"excerpt":"I don't want to give up my Friday time at Solcana, the PSE Pro training plan has Friday as a Sport Specific Strength and Conditioning Workout. 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Today was an odd kettlebell warmup and a MetCon. The warmup was \"walking deads\" with a kettlebell and bent presses with a kettlebell.\u00a0 The bent\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":6613,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/07272018-crossfit\/","url_meta":{"origin":7360,"position":5},"title":"07272018 – CrossFit","author":"crossn81","date":"July 27, 2018","format":false,"excerpt":"37 Years ago... We started a 9 minute EMOM complex with the following three movements: 30 seconds of jump rope, kettlebell rack reactive step up, and banded pull throughs.\u00a0 The reactive step up was basically a touch and go step up with the foot going down and popping right back\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\/7360","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=7360"}],"version-history":[{"count":1,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/7360\/revisions"}],"predecessor-version":[{"id":7361,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/7360\/revisions\/7361"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=7360"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=7360"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=7360"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}