Tall Reps

Was awake early. Got to the gym a little early.

Warm-up

  • Crossover Symmetry Activation
  • Banded Back Mobility
  • Tabata Burpees (did 4 each round)
  • 2 sets of my Snatch warm-up routine (20kg)
    • 5 Muscle Snatch
    • 5 Snatch Press
    • 5 OHS

Tall Snatch

  • 2x3x40kg
  • 2x3x45
  • 2x3x50

Didn’t want to go heavy with my back still not fully recovered and I should be doing a lot more of these talls all the time. Held the bottom position for extra time on each rep as well as after standing up the last rep.

Conditioning

10:00 AMRAP

  • 6 Power Cleans (135#)
  • 6 Push Press (135#)
  • 12 Ball Slams (25#)

Much harder than I expected, mainly because it was push presses I think; push jerks are a lot less taxing. I did the first 3 rounds unbroken, but then had to drop the bar with 2 push presses left in round 4. Then dropped the bar after 5 cleans and did the 1+6 for the other rounds. Finished with 6 rounds, 6 power cleans and 1 push press. The ball slams were destroying me. Not a very good effort.

Get Upside Down

5 Sets

  • 30s HS Hold
  • 30s Rest

Got up nice and close to the wall and was doing well at pulling one or both feet off.

Did some more mobility work on my back to finish up.

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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