Parter Chipper with Birthday Bryan

Did a ROMWOD in the middle of the day. Went in early to snatch and finished up, so skipped the warm-up but did the rest of the 5:30 class.

Warm-up

  • Crossover Symmetry Activation
  • 2 Sets

Weightlifting

Snatch (all full squat)

  • 3x20kg
  • 3x40kg
  • 3x50kg
  • 2x60kg
  • 2x65kg
  • 2x70kg
  • 15:00 EMOM
    • 1x75kg

I missed twice in round 3 and didn’t try a 3rd, then missed once in the final round but got back on it for a make.

Strength

E3M – 6 Sets

  • 8 Back Squats (185#)
  • 8/8 Kroc Rows (53#)

Didn’t even do any warm-up reps since I had done all of the squatting with the snatches. I work up a hell of a sweat with this combo, even in round 2 already. Must be from that bent over position being harder to breath. I really am taking my time with the rows, resetting every rep and not doing any kind of bouncing. Tried to focus on engaging my hamstrings and glutes in the squats too, which felt different, but good. Might as well work on this with the light weights for the next few weeks.

Conditioning

Partner with Bryan

  • 100 cal Row
  • 90 Wall Balls (20#, 10′)
  • 20 Curtis P (135#)
  • 80 cal Row
  • 60 Wall Balls (20#, 10′)
  • 16 Curtis P (135#)

Took us 20:12. We evenly split everything with 25-25 cal, 25-20 wall balls, singles, 20-20 cal, 30 wb, and singles. Those Curtis Ps took forever. Don’t remember the last time I did a set of 30 wall balls. I thought I was in trouble when I got to rep 14. Need to push through like that more often.

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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