That Pump

Woke up even later this morning, but got moving and didn’t need a shower, so made it for the 9am.

Warm-up

  • 2×10 Reverse Hypers (210#)
  • Bottom Squat Hold
  • Front Squat
    • 10×45#
    • 5×135#
    • 3×205#

Strength

12:00 EMOM alternating

  • 3 Front Squats (225#)
  • 10 OH Walking Lunges (55#)

My squat feels week after backing off recently.

Accessory

5 Sets

  • 10/10 Kroc Rows (70#)
  • 10 Barbell Curls (45#)

Wow, bicep pump!

Conditioning

8:00 AMRAP

  • 5 HSPU
  • 8 T2B
  • 30 DU

Missed one set of dubs at 27 and one at 29. Everything else unbroken on every movement. Finished 5 rounds plus 5, 8, and 8.

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 )

Twitter picture

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

Facebook photo

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

Google+ photo

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

Connecting to %s