Can’t Single

Only 2 more days of work after tonight (trying to finish up some stuff before I go on vacation). Can’t wait! Did a little bottom squat hold to warm-up, but dove right under the squat rack.

Back Squat

  • 10×45#
  • 5×135#
  • 5×205#
  • 3×255#
  • 1×295#
  • 1×320#
  • 6x1x340#

That ends week 3. Glad I decided to use the program as a template and just standardize on 5# jumps each week with the 5×5 and 2.5# with the 6×1. Those singles are a grind. Tried to go every 3 minutes today.

Moved over to a platform. Shoulder presses of 10x20kg, 5x40kg, and 3x60kg. Then a C&J with 70-80-85kg.

1 C&J EMOM until fail

I started with 90kg and added 2kg every minute. The jerks started feeling heavy a lot sooner than I expected. I hadn’t done the conversions so had no idea what was on the bar. I made it through the 10th and then missed the jerk in the 11th minute with 110kg on the bar. I had already decided I wasn’t going to make it because I didn’t even move my right foot forward. Did the conversion and now it all made sense, since it was 242.55#.

What was confusing is that in my head I was thinking I’d be starting around 185# with greens on the bar, but I had reds on, not blues! So it was over 198# in the first minute. Dummy!

Conditioning

7:00 AMRAP

  • 50 Jump Rope (singles)
  • 15 Wall Balls (14#, 10′)
  • 10 Pull-ups

I asked Michelle to come up with something short for me. The only stipulation was that I didn’t want a barbell since I’d just done all that heavy lifting. She came up with this little gem based off the Open scaled workout with singles and wall balls.

It was like I had never touched a jump rope. Could not get any type of rhythm with the rope and for a long time I was jumping twice for every turn of the rope, just the opposite of dubs. My body wanted to do double unders so bad that I couldn’t get the timing of the single spin down. The wall balls were a piece of cake, but fun to do so light. No danger of having to break up a set. I did the pull-ups all unbroken but they started to feel tough at the end. Finished 4 rounds plus 29 jumps. It was fun to do something different like that.

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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