“Death” is Appropriate

I’m feeling those banded ring pulldowns through my back and arms. Legs feel the squats a bit too.

Warm-up

  • Crossover Symmetry Activation
  • Rolling lower back
  • Bottom Squat Hold
  • Shoulder mobility

Death by C&J

With a continuously running clock…

  • 1 Clean & Jerk (135#) in the first minute
  • 2 Clean & Jerks (135#) in the second minute
  • 3 Clean & Jerks (135#) in the third minute
  • Continuing this for as long as you are able.

I’ve only done this once, 2.5 years ago, and I only got 4+4. Today I did touch and go through the 4th round and switched to singles in the 5th minute. Ended up getting 10+9. Almost a full “Grace” in the last 3 minutes. Gets so brutal at the end. My goal was to be able to make it through 10 so I’m really happy with that.

Skills

8 Rounds (Tabata)

  • 20s T2B
  • 10s Rest

2:00 Rest

8 Rounds (Tabata)

  • 20s DU
  • 10s Rest

I got 57 toes to bars and 209 double unders.

Conditioning

21-15-9

  • Deadlift (185#)
  • Box Jump (24″)
  • Wall Ball (20#, 10′)

Was feeling pretty beat early on with this. Took me 7:06. Huge leg burner!

Accessory

  • 100 Shoulder Taps

Did them in 4 sets: 30-30-20-20.

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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