Gold Star

Had taken the day off work to play our end of the year golf tournament. We only got through 7 holes before storms rolled in and it rained all day. So back home and worked. Out in the garage before 5pm.

Warm-up

  • 3×10 Reverse Hyper (180#)

Was pretty easy to setup and take down my contraption.

Strength: Safety Bar Squats

  • 10×65#
  • 6×135#
  • 3×185#
  • 3×225#
  • 3×245#
  • 3×255#
  • 3×265#
  • 3×275#
  • 3×285#
  • 3×295#

Lifting shoes but no belt. Second to last rep was a struggle so I started thinking too much and made my final rep pretty squirrely.

Warmed up for the metcon with 5 shoulder press + 5 overhead squats with 45# and 95#.

Conditioning

  • 10 Shoulder Presses (115#)
  • 15 OHS
  • 20 Push Presses
  • 25 Front Squats
  • 30 Push Jerks
  • 35 Back Squats

Same bar and load for each movement. One of my favorites to come back to because it tests you in many different ways. I’ve done it three times now, getting better each time.

  1. 4/15/13 – 14:03
  2. 7/21/14 – 13:34
  3. 9/3/15 – 10:33

Over a 3 minute improvement in the last year! I went 7 shoulder press, 3 presses then on to my back and in to 9 overhead squats, and then finished the last 6 OHS. Push presses were done 9-6-5, front squats 10-10-5, push jerks with 3 sets of 10, and didn’t put the bar down for the 35 back squats. Tried not to rest too much when I dropped the bar in between sets.

Jumped on the Air Dyne for a very easy 10 minutes to flush out the legs.

Check out some CrossFit elite doing this one…

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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