Double Morning

I’m kind of sore from the good mornings on Monday. Needed the recovery day yesterday, but really wanted to workout in the afternoon. Ready to be back at it today after another solid 9 hours of sleep. In before the 9am class for some extra work.


  • 14:00 Row

Had planned on holding a 5k pace, but decided against it on the drive in. Just had a feeling and it was a good call because I wasn’t feeling it during the row. Kept under a 2:05 pace for 3,369 meters.


16:00 EMOM alternating

  • 3 Bar MU
  • 12 HR Push-ups

The bar muscle-ups are feeling so easy; I can’t believe it. I guess it worked out well not working on them until I was decent with MU on the rings and my pull-ups improved . I pretty much got to skip that whole phase most people seem to go through, where they get one arm over the bar with a lot of strain on the shoulders and elbows, then fight to pull the rest of their body and other arm over. I’m getting over right into the dip position with no problem. 🙂 Good number of sets too because I took a little piece of skin off my thumb in the last round. Might have to start taping my thumbs or figure out how not to feel that pull on the skin as my body swings back under the bar.

Had a few minutes to rest before class got going.



  • 5×45#
  • 3×95#
  • 3×135#
  • 3×155#

I had planned on doing some full cleans and split jerks, but the quad was not feeling up for it after trying them with 95#.

Then we got into the meat of the workout, with a running clock.

10:00 EMOM

  • 3 C&J (175#)

Didn’t try touch-n-go until the last round and got it. Wish I had started out TnG and then switched to singles when I couldn’t hold on to the bar. Will know better for next time.

3:00 Rest

3 Rounds

  • 45s Wall Balls (20#, 10′)
  • 15s Rest

Worst part of the workout, but not terrible by any means. I did 21-20-21 reps. Should have been all 21s but I wasted 2 seconds at the end of the 2nd round because I thought I heard the time differently.

Oh, I wore lifters for the lifts and wall balls.

3:00 Rest

10:00 EMOM

  • 3 Deadlifts (5 sets 275#, 5 sets 295#)
  • 5 Burpees

Wore a belt and went shoeless. Weight felt good so bumped it up for the 2nd half. Kept a pretty good clip on the burpees, doing each round in about 17-18 seconds.

It’s kind of nice having the extra work done already for the day, though I do have to clear the snow out of the driveway at some point since we got another 2-3 inches last night.

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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