3-Part Metcon

Got a solid night of sleep, which I needed after that rowing workout.


  • Crossover Symmetry Activation
  • 2×10 Reverse Hyper (210#)
  • Bottom Squat Hold
  • Agility Ladder Drills
  • Hang Power Snatch
    • 5×45#
    • 3×75#
    • 3×95#


  • 200m Run
  • 10 Hang Power Snatch (115#)
  • 5 Bar Muscle-ups
  • 4:00 Rest
  • 20 Back Squats (115#)
  • 400m Run
  • 20 Back Squats (115#)
  • 4:00 Rest
  • 5 Bar Muscle-ups
  • 10 Hang Power Snatch (115#)
  • 200m Run

Couple of sprint type sections sandwiched around a little grind with the squats. I went 6-4 on both sets of snatches but looking back wish I would have held on to the bar. 3-2 the first time with the MU, then all 5 unbroken in the final part. Squats were unbroken both sets. My work times were 2:16 – 3:47 – 2:25 so I finished everything at 16:28 on the clock. The rest was long enough to allow for a good push going into each part.


2 Rounds NFT

  • 200m Farmer’s Carry (25# bumper in each hand)
  • 50 OH Walking Lunges (50#)

I had to stop for a quick break at about 150m each time on the carry. Did the lunges in 2 sets of 25 both times. I really tried to pull my shoulders down and back holding those plates overhead. Should help with my stability.


8 Rounds

  • 20s Banana Rolls
  • 20s Rest

You have to picture Tony Horton saying “Superman…. ba-NANA” in your head when you do these. Didn’t feel much fatigue in the core doing these, but rolling around did put some pressure on the hips.

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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