In vs Out

Stayed up too late. Only drank a Mountain Dew Live Wire this morning before heading to the gym. Not a good idea. I felt like shit until I started working up a sweat.

I warmed up my push press with 10×45, 5×95, and 5×135#. Only did 6 deads with 155# to warm-up the lower body.


12:00 EMOM (alternating)

  • 5 Push Press + 10s OH Hold (155#)
  • 6 Deadlifts (245#)

Class was doing front squats but I did some yesterday and squat heavy tomorrow. Substituted the deadlifts instead.


5 Sets

  • 4 Pendlay Rows (155-155-165-165-165#)
  • 4 Good Mornings (135-155-175-175-175#)

Felt good. Didn’t push it.


15:00 AMRAP

  • 60 Russian KBS (70#)
  • 50 Air Squats
  • 40 Burpees
  • 30 Ball Slams (25#)
  • 20 OH Walking Lunges (45#)
  • 10 Push-ups

I did the swings 40-20, unbroken on air squats, burpees, and ball slams. Then 10-10 on the lunges and unbroken push-ups. Second time through went 20-20-20 on the swings, unbroken air squats, and got through 21 burpees. Morgan pushed me to go harder than I really wanted to at the end to stay ahead of her. Good workout when I came in feeling like garbage.

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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