Bench Day

Went to the 9am again. Lats are still sore and I bet the muscle-up pulldowns have something to do with that.


Bench Press

  • 10×45#
  • 5×115#
  • 5×165#
  • 5×195#
  • 5×210#
  • 5×220#
  • 3x8x195#

We worked up to a heavy set of 5 and then did some drop sets. Was supposed to be around 85% as a guide, but I went heavier since I didn’t hit what I wanted to in the final set. Perfect weight because I might have missed if I had gone much heavier.


4 Sets

  • 5 Pendlay Rows (165#)

Didn’t go crazy with these today. Focused on speed and quality reps.


8:00 AMRAP

  • 5 OHS (95#)
  • 10 Over the Bar Burpees

First round was done in 45-50 seconds and then everything got progressively slower. Finished 6 rounds plus the overhead squats and 8 of the burpees. I was not expecting my legs to feel like jello, but must be from the squats last night. They started burning pretty good about halfway through the workout.

Night garage session again. I’m really enjoying these.


Did 1,500m on the Ski Erg in 6:57.5.


Muscle Snatch

  • 5×45#
  • 5×75#
  • 5×95#

E90S for 12 Sets

  • 5 Power Snatch (115#)

Originally planned for 6-8 sets, but was feeling it. All touch-n-go reps on every set.


4 Sets

  • 10 Weighted GHD Sit-ups (20#)

Could feel my low back working on these too.

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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