Oh My Quads

Went to the 4:30 class.

Warm-up

  • PVC Pass-thrus
  • Bottom Squat Hold
  • PVC Good Mornings

Strength – Deadlifts

  • 7×45#
  • 7×155
  • 7×225
  • 7×275
  • 7×305
  • 2x7x325

Heavy enough after all of the shoveling. No need to push it and get hurt during the Open.

Accessory

4 Sets

  • 5 Evil wheels
  • 5 Ring Swings

It’s been awhile since I’ve done the evils so expect to be sore the next couple of days.

Conditioning

9:00 AMRAP

  • 3 Power Snatches (95#)
  • 6 Overhead Squats (95#)
  • 9 Step-ups (24″)

Loved it! Did all step-ups instead of box jumps and holy hell did that turn into a quad burn after the OHS. First round was done in about 45 seconds and settled in to a steady 1:00 pace after about 3 rounds I think. Finished exactly 9 rounds but only had about 2 seconds so didn’t try to pick up the bar. Was a good one not having to rest at any point and able to keep moving.

Now that scoring is closed on 16.1, I can see my score is not as bad worldwide as my performance on 15.2 was last year, which I still overcame it to have my best overall percentile placing ever. Kind of a relief that I should be able to make a comeback on the leaderboard, but frustrating that having to do single pull-ups held back my score so much. I don’t usually like to say this, but I’m confident I would have been close to 8 rounds instead of only 7+1. Especially since I’ve put in a lot of work over the last 4-5 months on improving my capacity. In day-to-day WODs at the gym Bryan and I have been neck and neck, trading wins, for the last month or two, where he was handily beating me before. Castro, please bring us pistols this year!

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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