All Day

Played 27 holes of golf today for our last little tournament of the year, so took the day off work. Headed to CFi around 5 for some open gym work. Started with Crossover Symmetry Activation.

Shoulder Press

  • 5×45#
  • 5×95#
  • 4×115#
  • 4×135#
  • 8x4x140#

This was for day 3 of week 3 of Smolov Jr. At the end of last week I figured I’d have to dial back my plan a bit and I did today, dropping 2.5# from the planned 142.5#. Just 140# was hard enough. One more day.

Power Cleans

  • EMOM 3:00 – 5×115#
  • Rest 1:00 extra
  • EMOM 3:00 – 4×155#
  • Rest 1:00 extra
  • EMOM 3:00 – 3×195#
  • Rest 1:00 extra
  • E30S 10:00 – 1×225#

All touch and go reps. Was planning for 3-5 minutes of the singles with 225#, but kept pushing and adding more minutes. Finally said fuck it, get to 10. Not sure why, but I was actually running into my knees with the bar sometimes on those heavy reps. Maybe I wasn’t staying over the bar long enough. Last summer I did an EMOM with 225#, but they were squat cleans and it was a struggle! This was twice as many reps in the same amount of time and powering them.


20:00 Easy

I was keeping around a 2:15/500m pace and finished with 4,492 meters.

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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