Started a vacation today; 10 days off!

My back is a little tight from the deadlifts and all of the pulling in the muscle-ups yesterday. Walked 27 holes of golf today and then headed to CFi around 5:30. Warmed up with Crossover Symmetry Activation. I was planning on doing some heavy snatches and front squats, but after grabbing the bar I felt it wasn’t going to be a good day. So I did the WOD with the group.

12:00 AMRAP

  • 10 HSPU
  • 20 Pull-ups
  • 30 DB Snatches (40#)
  • 40 Sit-ups
  • 50 Wall Balls (20#, 10′)

Finished 1 round, plus the handstand push-ups, pull-ups, snatches, and 35 of the sit-ups. Should have tried to do my first 20 pull-ups unbroken.

Push Press

  • 3×95#
  • 3×115#
  • 3×135#
  • 3×155#
  • 3×175#
  • 3×185#
  • 3×195#
  • 3×205#

Thought about doing shoulder presses, but after a shoulder intense workout, figured it would be good to switch things up with some push presses since I haven’t done them in a long time.

Pretty happy about hitting that weight. Gets me back to the old 3RM I hit on blocks, dropping each rep at that time. So to hit it today, after the workout, from a rack, was a big step. After vacation I’m going to hit another Smolov cycle for shoulder presses.

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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