Up and Over the Bar

The plan was to get to the gym early this morning to back squat and work on bar muscle-ups before the 10am class. But I didn’t wake up until 8:20. I must have needed the sleep.


Dynamic warm-up with butt kicks, high knees, running, arm circles, and arm stretching. Then 30 American KBS with 44#.


Worked on bar muscles-ups. Was doing all singles, but did one double towards the end. I lost track, but did about 16 total reps, which is way more than I’ve done total in my lifetime. Felt pretty good and didn’t have any misses. Might have to try an EMOM with doubles next week.


4 Rounds

  • 1:00 Ball Slams (25#)
  • 15s Rest
  • 1:00 Thrusters (45#)
  • 15s Rest
  • 1:00 Sandbag Clean and Throw (~40#)
  • 15s Rest

Tried to keep a steady pace. Had 101 reps after 2 rounds and 210 total reps.

A few hours later it was time to lift heavy in the garage. Warmed up with 1,000 meters on the ski erg in 4:09.9.


Back Squats

  • 10×45#
  • 5×135#
  • 5×205#
  • 5×235#
  • 5×265#
  • 5×285#
  • 5×305#
  • 5×315#
  • 5×325# (PR)

The plan was more sets, get to at least 320 and maybe try more. After warming up I was feeling a little tired so adjusted the game plan. Fewer sets and new goal was 325. Made it, but had nothing left. I’ll take it.

Did 3 sets of 15 reverse hypers on the GHD, no resistance.

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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