Thrust It

Finally over the soreness from 16.4. Went to the 5:30 class.


  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • PVC Pass-thrus
  • Arm Circles
  • Shoulder Across Chest Stretch
  • Air Squats
  • High Knees
  • Zombie Kicks

Strength – Shoulder Press

  • 6×45#
  • 6×75
  • 6×95
  • 6x6x115


10 Rounds

  • 3 Power Cleans (135#)
  • 5 HR Push-ups
  • 8 Wall Balls (20#, 10′)

Didn’t push the pace though Bryan seemed to think I did. :-/ Finished in 9:17.


4 Sets

  • 5/5 Kroc Rows (53#)
  • 5 Ring Rows

Yes! Able to do Kroc rows again without any pain in my shoulder. Kept it light though.

Lifting – Thruster

Wanted to get in some heavy-ish cleans after class in case we have a max of some sort as part of 16.5. Didn’t really want to jerk, so figured I’d thruster them.

  • 2×185#
  • 1×207
  • 1×218
  • 1×233
  • 1×244
  • 1×253 (PR)

The boys were already over 200 so I jumped in and worked up fast. They were combining pounds and kilos on the bar which is always confusing.

I was actually feeling more tired than I expected from the workout. 80 wall balls will get you no matter what. Made the 3# PR, so called it good even though I had been thinking about continuing with cleans after I hit a big thruster.

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.

One thought on “Thrust It”

Leave a Reply

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

You are commenting using your 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