Part Two

Back at it after a rest day yesterday. I’ve been “sleeping in” a few times this week. Not sure what’s up with my internal clock. Still made it to the 9am though.

Warm-up

  • 3 Rounds
    • 12 Reverse Hyper (190#)
    • 2 Inch Worms
  • Jump Rope
  • 3 Deadlifts (135#)
  • 3 Deadlifts (225#)
  • 3 Deadlifts (315#)

XWOD

8 Rounds

  • 3 Deadlifts (345#)
  • 4 C2B Pull-ups

Slowly increasing the load for deadlifts so I don’t tweak my back again. Worked on my butterfly chest-to-bar again. Getting more comfortable with it.

Conditioning

EMOM 4:00

  • 5 Thrusters (125#)

EMOM 4:00

  • 5 Thrusters (135#)

It was a continuous 8 minutes, but 125# was feeling a little too easy, so I added weight. Should have done 135# the whole way. This is part 2 of the thruster attack that started Sunday.

Strength

3 Rounds NFT

  • 8 Reverse Hypers (260#)
  • 8 GHD MB Toss (25#)

Jumped on the Ski Erg in the afternoon.

4 Rounds

  • 1,000m Ski Erg
  • 4:00 Rest

My goal was to keep a 2:00-2:05/500m pace. Had only done 1k for warm-ups so wasn’t sure what I’d be able to maintain. My times were 4:02.5, 3:59.7, 3:46.5 (pushed that one), and 3:59.9. Walked a half mile after.

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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