Fight the Burn

Made it to the 4:30 class.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • Random assortment of movements

Strength – Shoulder Press

  • 6×45#
  • 6×75
  • 3×95
  • 3×115
  • 3×135
  • 3×150
  • 3×160
  • 3×165 (PR?)
  • 3×170 (PR)

I had done 170 pounds for a double at some point, seems like about a year ago. Gives me an estimated max around 180, which would be a 5# PR. The most I had done for a triple since using BTWB was a week or two ago with 162.5, so not sure if the 165 was really a PR or not.

Conditioning

7 Rounds

  • 30 Double Unders
  • 8 Power Cleans (95#)
  • 8 Push Presses (95#)

My goal by choosing 95# was not to put the bar down. My cycle times got a lot slower from the first round to the end, but mission accomplished. I missed 3 dubs; once in one set and twice in another. First two rounds were done in under 2 minutes, but the pace of cycling really slowed down and I had to take some extra breaths moving from the rope to the bar and vice versa. Took me 8:51.

Burn Baby Burn

8 Rounds (Tabata)

  • 20s Bottom to Bottom Air Squats
  • 10s “Rest” in a Bottom Squat Hold

Paced out of the gate much better knowing what was in store. Was getting 9 per round early on and was able to pick up the pace in the last few rounds even though my quads were burning something fierce coming out of the hole for those first reps of a set. Finished with 78 reps which is a +15.

Did some back mobility before I left.

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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