Legs – Oww

Legs are so sore! Don’t take 2 months off from the squat rack. Went in for the 9am class.


Didn’t really do much. Some bottom squat holds but that’s about it.


Pause Front Squats (2s in the hole)

  • 10×45#
  • 5×95#
  • 5×125#
  • 5×145#
  • 5×175#
  • 5×195#

Didn’t really feel the soreness once I got moving. Didn’t notice any pain in my quad either, which is the real test. Decided to do pauses since I wasn’t going heavy. Still felt plenty heavy though.


10:00 EMOM

  • 5 Box Jumps (30″)
  • 3 C&J (115#)

Went high on the box since it wasn’t many reps and I was going to go light on the clean and jerks. Didn’t rebound any of the jumps, but cycled pretty fast. Was able to fly through the C&J by bringing straight to the ground. Took about 20 second each round once I got the rhythm of the TnG working. Was good to pick up a bar!

5 Rounds

  • 25m Prowler Sprint – High (90# sled + 90#)
  • 25m Prowler Sprint – Low (90# sled + 90#)

Yuck! Walked 200m after and then did Crossover Symmetry Plyometric.


Reverse Hyper

  • 15×210#
  • 15×260#
  • 15×300#

Stuck around and did a round of back/hip stretches too after having done so much leg work.

In the afternoon, I went out to the garage and did 250 walking lunges in 9:20. I did laps around the garage today, which was 16 per lap. I’ll do another round of stretches tonight.

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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