A Squat PR!

Went in early so I could start squatting before the 4:30 class so I’d have more time.

Warm-up

2 Rounds

  • Bottom Squat Hold
  • 10 Reverse Hyper (210#)
  • 20 Walking Lunges

Strength – Front Squat

  • 5×45#
  • 5×135
  • 5×205
  • 3×245
  • 2×275
  • 2×295
  • 1×315
  • 1×330 (PR)
  • 1×345 (PR)

Finally a squat PR! That was definitely all I had because I was damn near at a complete stop in the middle, or at least it felt like it to me. PR by 25#.

Conditioning

4 Rounds

  • 3 Handstand Push-ups
  • 5 Overhead Squats (135#)
  • 10 Deadlifts (135#)

This triplet really lit up the low back. All unbroken. Finished in 3:41.

Accessory

E40S – 5 Sets

  • 10 Push-ups

E40S – 5 Sets

  • 10 Push-ups
  • 10 Air Squats

Was supposed to be 30 seconds but the clock was messed up so we got the extra 10. Was going easy so I added the air squats in the last 5 rounds. Every set was unbroken.

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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