New Lifting Shoes

Took 10-15 minutes to warm up the snatch. I did some reps with 45-75-95-115-135#.


E30S 10:00

  • 1 Snatch (155#)

Squatted every rep and had no misses. Wore my new Adidas Adipower shoes and they felt really good. After about 3 years with the Reebok CrossFit lifting shoes it was time for a real pair of lifters. They are like night and day. I was going to get a pair of Nike Romaleos, but I’m not a fan of the colors available and I found an awesome deal on these Adipowers, which I’ve had my eye on for quite some time.


4 Cycles

  • 1:00 AMRAP
    • 3 Hang Power Snatch (95#)
    • 6 Tuck Jumps
  • 0:30 Rest

* Continue the AMRAP where you left off each round.

I took every snatch back down to the knees for a low hang and so I could hit my hips on the way back up. Ended up with 13 rounds plus 1 snatch.

Gymnastics Strength

12:00 EMOM (alt)

  • 5 Strict C2B Pull-ups
  • 15 Decline Push-ups (16″)

One more set of the pull-ups than I’ve been doing. Really tried to be explosive with my pulls, especially at the end of the rep. The push-ups got pretty tough in the 5th and 6th rounds where I had to take a little pause between reps around half way through the sets.


8 Rounds

  • 20s Hollow Rocks
  • 10s Rest

This was a horrible idea after the push-ups. I failed to go all 20 seconds in round 2 already. Only managed 83 reps when I usually get around 120.

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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