20 Singles

I think my hips are feeling those lateral step overs from yesterday a bit. Since yesterday was basically a recovery day and nothing crazy is planned for tomorrow, I could get in today for some work. Did Crossover Symmetry Activation to start and I now will use the yellow band to replace purple when I’m at the gym since one broke. That couple extra pounds of tension makes a bigger difference than you would think. I jumped on the rower for 10 minutes real easy and went 2,328 meters.

Strength

5 Sets

  • 5 GHRs (orange band)
  • 10 Pendlay Rows (95#)
  • 30s Handstand Hold

I tried my third set of glute ham raises without the band and not a good idea. I have to start pulling with my back too much. So back to the band to finish the last two sets. Glad we are putting focus into RDLs because my hammies are obviously weak. I started pulling my feet off the wall more than usual in the handstand holds. Might be time to give walking on my hands a try.

Weightlifting

Snatch

  • 5×45#
  • 5×75
  • 3×95
  • 3×115
  • 3×135
  • 10:00 EMOM
    • 1×155#
  • 10:00 EMOM
    • 1×165#

Every rep into a full squat and I spent some extra time in the hole and in recovery. Felt pretty good with no misses on the day. No extra rest time between the EMOMs, it was a running 20 minute clock.

I did Crossover Symmetry Recovery and will get in some ROMWOD tonight.

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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