No Rest Monday

I was going to rest today but felt like doing something. So I went in at night to lift. Warmed up with an easy 500m Row and some bottom squat hold.

Weightlifting

  • 5 Muscle Snatch (20kg)
  • 5 Snatch Press (20kg)
  • 5 Muscle Snatch (40kg)
  • 5 Snatch Press (40kg)
  • 3 Muscle Snatch (50kg)
  • 3 Snatch Press (50kg)
  • 2 Snatch (60kg)
  • 2 Snatch (65kg)
  • 2 Snatch (70kg)
  • 2 Snatch (75kg)
  • 2 Snatch (80kg)
  • 1 + Fail Snatch (85kg)
  • Fail Snatch (87kg)
  • 1 Snatch (87kg)
  • 1 Snatch (89kg)
  • 1 Snatch (91kg)
  • Fail Snatch (91kg)
  • Fail Snatch (91kg)

Felt pretty good. I’ve only done 200+ pounds a handful of times and hit it on the first try, so I’ll take that. The 89kg was a really solid lift from the feel of it.

Warmed up my shoulders a little more with some shoulder presses:

  • 10×45#
  • 5×95#
  • 4×115#
  • 4×135#

XWOD

  • 4-4-4-4-4-4-4-4 Shoulder Press (150#)
  • 2-1-2-1-2-1-2-1 HSPU
    • 2s: 2 Kipping HSPU
    • 1s: 1 Deficit Kipping HSPU (4″)

Damn that was rough. Definitely hit the perfect limit with 8 sets because the last rep of my last set was a grind.

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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