3 Overheads

I slept so solid last night. Never got up to piss either. In for the 9am class.


  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • 400m Run


2 Shoulder Press + 2 Push Press + 2 Push Jerk

  • 45#
  • 95#
  • 115#
  • 135#
  • 145#
  • 155#
  • 165#

I haven’t done a lot of vertical pressing for strength lately since I golf on Monday. The programming rotation time has come so it works out well for me, especially as I’m thinking to start a squat program instead of making shit up like I have been.


7 Rounds

  • 30s Wall Balls (20#, 10′)
  • 30s Rest

Felt easy actually. I got 14 for the first 6 rounds and then busted it a little more to get 15 in the last.


  • Deadlift (95#)
  • Power Clean (95#)

Wanted to hold on to the bar as much as possible. Went through the 6s and then dropped it. Did both movements for the rounds of 8-10-8-6 and then dropped it for a short rest. Finished with 4-2 unbroken. I really wanted to try the 6-4-2 but after the 6 cleans my grip needed a rest. Took me 4:27. It was a fun workout and would be a good challenge to push the limits and keep going until you really can’t hold the bar anymore.

Run Every Day

Left the house just after 6pm. Felt good and kept up a solid pace. Ran 3.31 miles in 30:20. After feeling pretty good the last few days I was curious if it would continue today. Seems like I crossed over some type of hump because it feels easier to keep a faster pace than the pace I had been going. Don’t want to push too much this week though with the competition on Saturday.

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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