Michigan Jerks

Went to Mockingjay Part 1 on Thursday night so didn’t get much sleep. Needed that full rest day yesterday and got a massage too. Ended up going to be before 9pm, which never happens. Hell, being in bed by 10 in extremely rare.


  • 1,000m Row (4:26)
  • Bottom Squat Hold
  • Jerk Footwork Drill


Split Jerks

  • 5x20kg
  • 5x40kg
  • 3x50kg
  • 3x60kg
  • 3x70kg
  • 3x80kg
  • 3x85kg
  • 3x90kg
  • 3x93kg


2 Clean + 1 Split Jerk (Blocks below the knee)

  • 50kg
  • 60kg
  • 70kg
  • 80kg
  • 90kg
  • 100kg

Feeling more and more comfortable with the jerks. Slowly adding more weight. Trying to work on dropping under the cleans faster too.


Front Squat

  • 5×135#
  • 5×185#
  • 5×215#
  • 5×235#
  • 5×255#
  • 5×265#


2,500m Row

Nothing crazy. Wanted to get the heart rate up for a bit and keep the pace under 2:00/500m. Finished in 9:51.2.

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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