Sub-12 Hours of Rest

Quick turn-around from doing the barbell club last night. Stayed up too late too, so feeling sluggish this morning. Shoulder areas are sore from the combination of class and snatches.


  • Crossover Symmetry Activation (at home)
  • Arm Circles
  • Bottom Squat Hold
  • Shoulder Stretching
  • Zombie Kicks
  • Band Pulls


Shoulder Press 5×5 @ 80%

  • 10×45#
  • 5×95#
  • 5×115#
  • 2x5x120#
  • 5×125#
  • 5×130#

I have no idea what my max would be at this point, so it’s a guessing game and I just keep putting on weight if it feels good.


Power Cleans (work up to working weight)

  • 2×125#
  • 2×135#
  • 2×165#

Every 15 seconds for 7:00

  • 185# Power Clean

Felt really good actually. Last rep was almost as “easy” as the first. Rx was 205# which sounded pretty rough, but I think I could have done it. I’m just not used to my increased leg strength yet. Lowering the weight did allow me to work on fixes for some of my arm issues though, like bending the elbows early.

Warmed up deadlifts for the metcon by doing 5×225# and 5×275#. We also jogged about 240m to get the heart rate up.



  • Deadlifts (315#)
  • Box Jumps (30″)

I made the mistake of starting out with 2 sets of 7 thinking I could go 7s, 5s, and 3s. Not happening! 315# is just too heavy for this when I have to break into singles during the round of 15. Finished in 8:32. Walked a lap after. Did Crossover Symmetry Recovery at home.

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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.

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