Hold On

My knees are feeling a little rough after yesterday. I need to work on my knee-caving issue with the lifts. I don’t have a problem in squats, but in the rebend of the snatch/clean and the dip of the jerk they do dive in.


  • 2×8 Reverse Hyper (210#)
  • Bottom Squat Hold
  • Hang Stretch
  • Box Jumps at 24-30-34-38″

Skill / Accessory

12:00 EMOM (alt)

  • 5 Box Jumps (41″)
  • 2/2 Turkish Get-ups (44#)

Felt good to get in some high box jumps.



All 3 parts done with a partner, alternating rounds. Weight on the bar stays the same.


  • 5:00 AMRAP
    • 3 Snatches (135#, squat)
    • 3 Muscle-ups
  • 2:30 Rest
  • 5:00 AMRAP
    • 5 Clusters (135#)
    • 5 C2B Pull-ups
  • 2:30 Rest
  • 5:00 AMRAP
    • 7 Deadlifts (135#)
    • 7 Push-ups

Done with Bryan. I started the first AMRAP I didn’t get my 3rd snatch back into place on the 2nd set and lost it forward. Then same thing on another attempt. That got me fired up. Bryan missed one is his 2nd round too. Had to go 2-1 on my final set of MU. We finished 7 rounds plus a snatch.

Bryan started the 2nd AMRAP and we got 6+3, then exactly 16 total rounds in the last one. Pretty rough and a mental battle to hold on to the bar. My goal was to go unbroken with the snatches and clusters. Without that miss I would have. Had been thinking about 115# since I came up with this one but figured it would be too easy. Was right.


8 Rounds

  • 20s L-hang
  • 20s Rest

I alternated my grip between regular and underhand each round. Kind of held my feet up in the first round but then just knees up. My hands were on fire by the end of this after all the grip work done in the AMRAPs.

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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