275# Super Squats

Woke up with a headache, so went back to sleep and skipped the 9am class. Out in the garage around 3pm.


  • 1,500m Ski Erg

Felt good. Took me 6:47.6.


10:00 EMOM

  • Odds: 10 T2B
  • Evens: 15 HR Push-ups

All unbroken. The push-ups got slow at the end of the last two sets, but I never stopped.


Back Squats

  • 10×45#
  • 5×115#
  • 5×185#
  • 3×225#
  • 3×255#
  • 20×275# (PR)

Super Squats are brutal and make you dig deep. I have a love/hate relationship with them. This was a 15# PR over this summer.


3 Sets NFT

  • 15 MU Pulldowns (blue, 7’3″ bar, 5.5″ seat)
  • 15 GHD Sit-ups
  • 15 GHD Reverse Hypers

In just 2-3 weeks the pulldowns have improved a ton. I smacked myself in the forehead on one today I was being so explosive with them. Excited to try a strict muscle-up again now. Only went to parallel on the sit-ups and didn’t use a band for resistance on the reverse hypers. After the squats I didn’t want to put much more stress on my back.

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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