Liftoff

Tonight we got together to do the CrossFit Liftoff event for fun. Alex lifted, while Bryan and I did all 3 parts.

Warm-up

  • 3×8 Reverse Hyper (140#)
  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • Ring Hang

Snatch

  • 3 Muscle Snatch + 3 Snatch Press + 3 OHS
    • 45#
    • 75#
    • 95#
  • All full snatches unless noted
    • 3×115#
    • 2×135#
    • 1×145#
    • 1×155#
    • 1×165#
    • 1×175#
    • 1×185#
    • Fail 195#
    • 1×195# Power
    • 1×205# Power
    • Fail 4×210#

Was feeling light going up, then 175# started to feel some of the weight off the ground. Got in my head with 195 so then powered the next rep. Powered 205# and told myself I had to drop under the rest if I wanted to be able to make some bigger numbers. Was getting under them no problem just couldn’t keep the bar back. Need to put more time into working on them.

Clean & Jerk

  • 3×135#
  • 2×165#
  • 2×185#
  • 1×205#
  • 1×225#
  • 1×235#
  • 1×245#
  • 1×255#
  • 1×265# (PR)
  • 1×270# (PR)

Cleans were scary. I haven’t done any big numbers in awhile other than the 255# clean during the Team Series. Back seemed to hold up well though. Jerks felt pretty good and that’s usually where my head gets me out of it. They said the bar was flying up. I’ll take the 6# PR and no misses. 🙂 Again though, need to spend more time on the lifts now that I’m healthy.

That was a fun bro sesh. Been far too long since we did that.

Conditioning

12:00 AMRAP

  • 3 Snatch (135#)
  • 6 C&J (135#)
  • 9 C2B Pull-ups
  • 54 Double Unders

Did all single snatch and clean & jerk the entire workout. Did 5-4 C2B in the first round, then 3-3-3 for 3 rounds, and convinced myself singles at the end, when I had just over 30 seconds left, would be faster. After 4 singles I finished with a triple. Wish I had tried for 3-3-3 again. Oh well. Finished with 4 rounds plus the snatches, clean & jerks, and 7 of the chest to bar pull-ups. Good workout!

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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