3 Strikes for Annie

I can feel my back is a little aggravated from the shoulder press over-extension yesterday. Would be great if Castro doesn’t give us a max lift or heavy deadlifts this week.

Warm-up

  • 3×10 Reverse Hyper (210#)
  • 15 PVC Good Mornings
  • Zombie Kicks
  • Walking Lunges
  • 20 Jumping Jacks
  • 16 Mountain Climbers
  • 5 Burpees

Strength – Deadlift

  • 5×135#
  • 5×205
  • 5×255
  • 5×275
  • 5×305

Easy does it with the back.

Conditioning

“Annie”
50-40-30-20-10

  • Double Unders
  • Sit-ups

Set everything up for success with dumbbells for feet and my AbMat pad. Missed 3 times in the set of 40 double unders though. Can’t miss if I’m going to PR. Sit-ups felt really good, but too bad. Managed a 6:07, which is only 8 seconds slower than my best.

Accessory

6 Sets

  • 10 Russian Kettlebell Swings (70#)
  • 20 Shoulder Taps
  • 5 Ring Swings

I threw one muscle-up in there to show Weston something and I flew up on to the rings! This swing work is going to pay off. Coming down was pretty terrible on my shoulder so no more of that.

After class got into a little extra with Bryan and Michelle…

5 Rounds

  • 300m Row
  • 5 Overhead Squat (135#)

I really wanted to snatch into that first OHS every round but I only did that on the first 2 (maybe the third?) because I was almost losing them. Probably should have put on the lifters for this, since they work well on the rower too. This got pretty nasty on the quads. Finished in 8:50.

Rest up tomorrow for 16.4.

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.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s