Working Little Things

My plan for the week went out the window when golf was rained out on Thursday. Felt like I needed a recovery day so skipped the 10am class. Out in the garage around noon for accessory work.


  • 3:00 Ski Erg (640m)
  • Crossover Symmetry Activation

OHS – 33X3 Tempo

  • 3×45#
  • 3×75#
  • 3×95#
  • 3×115#
  • 3×125#
  • 3×135#
  • 3×145#
  • 3×155#

Started just inside of jerk grip at 45# and does that ever feel terrible. I can tell the bar is way forward but I can’t get it back. Hopefully as I keep doing this it will improve. Slowly inched out my hands each set. Fewer sets today so didn’t even make it out to the collars like I have been. Here’s the final set (not slomo).


6 Sets

  • 10/10 Single Leg RDL (75-75-95-95-95-95#)
  • 10 Decline DB Bench (50# DBs)
  • 10 Weighted GHD Sit-ups (20# MB)

Used a barbell for the RDLs today so I could go heavier. I could have used 2 DBs but I didn’t feel like having to change the weight going back and forth between the bench. Doesn’t look like much but I was sweating buckets through this.

Finished up with Crossover Symmetry Iron Scap.

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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