Heavy Singles

Made it in early before the 9am to squat since they switched to Monday in the Intuition programming for a while.

Back Squat

  • 20×45#
  • 5×135#
  • 5×225#
  • 3×265#
  • 2×295#
  • 1×315#
  • 6x1x335#

Set with 135# was done shoeless and it was quite an interesting feel. I did the 7 singles by the clock, every 2 minutes. Was harder than I expected. Haven’t done a bunch of heavy singles in quite some time.

Push Press

  • 10×45#
  • 4×95#
  • 4×115#
  • 4×135#

8:00 EMOM

  • 4 Push Press 155#
  • 10s OH Hold

DAMN! Started getting rough after round 3. Held for about 20 seconds on the last round.


2 Rounds

  • 30 Russian KBS (70#)
  • 30 Burpees
  • 30 Air Squats

Tried to keep a steady pace on the burpees. Finished in 6:56.


3 Rounds

  • 20 Russian Twists (53#)
  • 20 GHD Sit-ups

Didn’t go for time today, especially with the bigger sets of GHDs than I’m used to. Haven’t been doing enough of them lately so I substituted for AbMat sit-ups.

Run Every Day

Around 7pm I ran 3.1 miles in 27:53 for right at a 9 min/mile pace. Exactly one week left.

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.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s