Happy 4th of July! Lifted at 9am.


  • CS Activation
  • 45# C&J Positions
  • 10×45# Good Mornings


  • 3x40kg
  • 3x50kg
  • 3x60kg
  • 2x70kg
  • 2x80kg
  • 1x90kg
  • 1x96kg
  • 1x100kg
  • 1x105kg

I was trying to work on making that back foot hit the ground first in my jerks, but it got tougher as the weights piled up. Straight up muscled the 105kg jerk with little drop under the bar. Figured that was a good time to stop with the jerks and save my shoulders for the last week of Smolov Jr. presses, which I’ll start tomorrow.


  • 1x110kg
  • 1x115kg
  • Fx115kg
  • 1x110kg

I had my mind right for the first attempt at 115, but it crashed on my wrists and elbows a bit, so I got worried and didn’t really go for it on the next attempt. Decided to drop down for a make and end there. Alex said my back was very vertical on that last lift. The 115 clean (254#) was 97% and my max was just 255# until 2 weeks ago. I need to get more comfortable with the weight up in that range. The strength is there. I’m thinking 110kg might be a good place for me to rep out a bunch of singles.

Good Mornings

  • 5×135#
  • 2x5x155#
  • 2x5x175#

Explosive hips coming up.

Back Squats

  • 10×175#
  • 5×225#
  • 3×265#
  • 3×275#
  • 3×285#
  • 3×295#
  • 3×305#
  • 1×315#

It was feeling rough on the way up. I was hoping to get up to 325, but I gave up on 315 after struggling with the first rep. Shit, just a few weeks ago I hit 10 triples with that weight. Chalk it up to fatigue at the end of a 2 hour session.

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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