Empty Sally

Woke up in the middle of the night and couldn’t close my hands! They were fine this morning though. Feel pretty good after 16.3. My low back was lit up last night but seems ok today.

Warm-up

  • Crossover Symmetry Activation
  • Bar Hang
  • Bottom Squat Hold
  • PVC Pass-thrus
  • Air Squats
  • 500m Row
  • 45# Bar warm-up

Weightlifting

Clean & Jerk

  • 3×95#
  • 3×135
  • 2×165
  • 2×195
  • 2×215
  • 2×235

No belt or lifting shoes. Pretty easy double.

Conditioning

“Bring Sally Up”

  • 45# Back Squats

Easy, but how did I almost finish with 135#?

21-15-9

  • Wall Balls (30#, 10′)
  • Russian Kettlebell Swings (70#)
  • Burpees

Kept every movement unbroken, but paced myself through the 21 burpees knowing there was a lot of work left. Finished in 6:47.

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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