Get Outside

My adductors have been sore since Sunday when I did a bunch of snatch deadlift work and back squats. Calves feeling it a bit today from the 200 box jumps. Did CS Activation before heading to 9am.

Warm-up

  • 2:00 Bottom Squat Hold
  • Stretching

Strength

Shoulder Press

  • 10×45#
  • 3x10x65#
  • 2x10x85#

Really light, but 85# got heavy. Felt fine on the shoulder.

12:00 EMOM

  • Odds: 5 Pendlay Rows (185#)
  • Evens: 10 RDLs (185#)

I did a round with 135# warming up.

Conditioning

  • 5-4-3-2-1 Run rectangle (~135m)
  • 2-4-6-8-10 Squat Cleans (165#)

I started dying on the round of 6 cleans. Finished in 16:50.

Couple more squat holds of 3 and 5 minutes. Some butterfly hip stretching, 2x :30 of shoulder box stretch. Did CS Recovery when I got home.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s