Bench Day Bro

Rough getting out of bed this morning for some reason. Can feel those 100 wall balls in my quads.


2 Rounds

  • 250m Row
  • 15 Rapid Toe Touches
  • 5 Inch Worms



  • 5×155#
  • 5×265#
  • 3×315#
  • 3×365#
  • 2×385#
  • 2×405#
  • 1×415#

Took it easy so I don’t tweak my back again during Open season.


Took about 10 minutes to work on stuff for overhead squats. I did some shoulder stretching with bands.


16:00 EMOM (alternating)

  • 4 Power Snatch (135#)
  • 10 Box Jumps (30″)

It was supposed to be 8 OHS, but I didn’t want to push it with my right quad after all the wall balls yesterday, so I did the snatches instead. Did them all touch-n-go. Since it was only 10 box jumps, I went with the 30″ height. Didn’t rebound them, but did quick transitions.

Bench Bro

Week 3 of the bench program. Stayed after class to get it done and a few people joined me.

  • 10×45#
  • 5×95#
  • 5×135#
  • 3×165#
  • 3×195#
  • 5x3x215#

Felt solid.


Did some planks at home at night.

3 Rounds

  • 2:00 Plank
  • 1:30 Rest

Shorter rest than I’ve been doing for long holds.

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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