Bruised

Feeling beat up today. Shouldn’t be surprising since I worked out for more than 3 hours yesterday, was doing all kinds of stuff for 5 hours Saturday, and did an hour of lifting stuff on Saturday night.

Warm-up

  • Bottom Squat Holds
  • Leg Swings
  • Hip Stretches

Strength

Box Squats (14″ box)

  • 5×45#
  • 5×135#
  • 2×225#
  • Fx255# (whoa, wtf!)
  • 3x2x225#
  • 2×235#
  • 2×245#

I don’t know if I wasn’t warmed up enough or what, but I hit 285# for a triple a few weeks ago on the box.

Snatch Deadlifts w/ weight raised 3″

  • 10×135#
  • 10×145#
  • 10×155#

Sumo Dimmel Deadlifts

  • 20×155#
  • 20×185#
  • 20×225#

Conditioning

8:00 AMRAP

  • 4 HSPU
  • 8 T2B
  • 12 Am. KBS (71# KB)

Finished exactly 5 rounds. I did T2B in sets of 5-3 until the last round where I did all 8. Was unbroken on the KBS until the last round when I had to go 6-6.

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.

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