Dubs All Day

Needed that rest day yesterday. My legs are still sore, going on almost a week now. Busy day today, but in for the 9am class.

Warm-up

  • Bottom Squat Hold
  • 20 Squat Jumps
  • Walking Hurdlers
  • Walking Zombie Kicks

Strength

Back Squats

  • 10×45#
  • 5×135#
  • 5×205#
  • 2×255#
  • 2×265#
  • 2×275#
  • 2×285#
  • 2×295#
  • 2×305#
  • 2×310#
  • 1×315#
  • 3x2x295#

Felt something coming up on that 315# and let out a big “Fuck!” Dropped weight and had no problem with three more sets.

Skill

  • 1:00 of jumping practice for DU
  • DU work

I got unbroken sets of 39, 102, and 153! New PR!! I actually didn’t even miss on that last set. Had to stop because my shoulders were burning so much and I was starting to get the double under headache. 14 rep PR.

Conditioning

3:00 AMRAP

  • 10 Back Squat (95#)
  • 10 Push Press (95#)

1:00 Rest

3:00 AMRAP

  • 10 Back Squat (75#)
  • 10 Push Press (75#)

1:00 Rest

3:00 AMRAP

  • 10 Back Squat (55#)
  • 10 Push Press (55#)

I got 3+12, 3+1, and 3+14. Had to put the bar down once in the last two AMRAPs. Shoulders were smoked!

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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