Almost Sally

Had to set my alarm to make sure I’d get up this morning to go in early at 9am to lift with the guys. Been sleeping in since I got back from Utah. I also wanted to make sure I had time to put a beef stew in the crock pot before heading to the gym.


  • 2×10 Reverse Hyper (210#)
  • Bottom Squat Hold
  • Ring Hang


  • Doubles: 20-40-40-50-60-60-70-70kg
  • Singles: 75-75-80

I used the straps starting around 60 I think. Used them to help force me to not pull with the arms. Didn’t feel very strong today. I went for a double on the first 75 but missed rep 2. Missed an attempt at 85 and called it there. Wasn’t feeling it.

Class Warm-up

  • Bottom Squat Hold
  • Zombie Kicks
  • High Knees
  • Butt Kicks

Clean & Jerk

  • 5 Muscle Clean + 5 Shoulder Press (45-95#)
  • 3 Muscle Clean + 3 Shoulder Press (135#)
  • 2 Power Clean-Jerks (165-185-205#)

Nothing crazy.


“Bring Sally Up”

  • 135# Back Squats

The song came on during the early part of class so my big mouth had to suggest we do this. I’ve always missed out on it being out of town or having plans. I put on the shoes and belt. Really started feeling it on my back so I dropped out with about 30 seconds to go, but I’d hit every rep up until that point. Nice leg burn too. No sense tweaking my back over something like this. I still got good work out of it.

15:00 AMRAP – Partner with Weston

  • 10 Push Press (75#)
  • 10 Russian KBS (53#)
  • 5 Pull-ups

We alternated every movement and it worked out great. Teams that alternated rounds started dying as they neared 10 minutes and it seemed like we were getting faster. We went on the light side with the push press, which felt good. Finished 22 rounds plus 5 push press, so since I started I got through 11+5.

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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