All of the Burpees

Feeling good. Nothing sore or achy other than the continued shoulder issue.

Warm-up

  • Crossover Symmetry Activation
  • 3:00 Bottom Squat Hold
  • 3 Sets
    • 10 Close Grip OHS (45#)
    • 10 V-ups
    • 5 Burpees

Weightlifting

  • 3 3-Position Clean Deadlifts (45#)
  • 3 3-Position Clean Deadlifts (95#)
  • 1 C&J (95#)
  • 3 3-Position Clean Deadlifts (125#)
  • 1 C&J (125#)
  • 2 3-Position Clean Deadlifts (155#)
  • 1 C&J (155#)
  • 1 C&J (185#)
  • 1 C&J (205#)
  • E45S – 10 sets
    • 1 C&J (225#)

All full squats on the cleans and split jerks. No belt but had on lifting shoes.

Conditioning

  • 100 Burpees

Hadn’t done this in almost 18 months, when I did a 5:37. I was on a good steady pace throughout, maybe slowed a touch in the middle, but picked it up a little for the last 20 reps. Only 1 rep away from setting a PR, but I’ll take a 5:39.

Midline

4 Rounds

  • 14 Plank Walks / Plank Push-up
  • 14 Russian Twists (55# plate)
  • 14 Sit-ups

Those plank walks got nasty in round 2. Tried to rotate more than usual for the Russian twists.

Been slacking on the post workout Crossover Symmetry protocols. Will do some ROMWOD later.

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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