And Reverse It

Finally was able to sleep past 7. Still went to bed late, but felt good to get some solid sleep. Warmed up with some yoga type stuff and OHS stuff with a training bar.

Strength

Overhead Squats

  • 5×45#
  • 5×95#
  • 3×115#
  • 3×135#
  • 3×155#
  • 3×175#

I haven’t been able to finish a triple at that weight in quite some time. Not sure what has been going on with my mobility. Felt pretty good, so bummed I didn’t have more time to go up 10 or 20#.

Conditioning

6:00 AMRAP
2-2-2-4-4-4-6-6-6…

  • Power Cleans (135#)
  • Handstand Push-ups

I did all of the power cleans TnG unbroken. Unbroken on HSPU through the 4s and then sets of 3 at a time. Finished the 2nd round of 6 cleans and got 3 HSPU.

Rest 2:00, and then reverse the ladder starting with the round you left off in. Different movements.

6-6-4-4-4-2-2-2

  • Deadlifts (185#)
  • Toes to Bar

All unbroken. Took me 2:44.

8 Rounds (Tabata)

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

I was slow. Only 9 reps each round.

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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