Knuckles Down

My ass is still sore. Wanted to get in early to snatch but wasn’t moving very fast this morning so got them in after class.

Warm-up

  • Crossover Symmetry Activation
  • OHS Bottom Holds w/ PVC inside rack
  • 3 Sets
    • 4 Wall Walks
    • 300m Row

Those bottom holds were kind of cool. Little idea I had and did while waiting for the kid’s class to finish up.

Conditioning

  • 20 Box Jumps (24″)
  • 30 S2OH (75#)
  • 40 MB Cleans (20#)
  • 30 S2OH (75#)
  • 20 Box Jumps (24″)

All jump and step down on the box for both sets. Went unbroken with push presses in the first set of overheads. Knew theĀ medicine ball cleans would be the nasty part. Did them in 15-10-8-7 and was really burning in the legs by the end. Mixed in a little bit of a jerk action on the second set of overheads and went 20-10 with a short rest on the back. Finished in 6:12.

Carries

  • 3 Sets
    • 150′ Suitcase Carry (70#)
    • 150′ Waiter’s Walk (62#)
  • 2 Sets
    • 150′ Suitcase Carry (62#)
    • 150′ Waiter’s Walk (70#)

It was raining out so we skipped prowler sprints and did these with some little laps in the gym. Switched arms in the middle of each 150 feet.

Weightlifting

Muscle Snatch + OHS

  • 3x20kg
  • 3×30
  • 3×40
  • 3×50

Squat Snatch

  • 3x50kg
  • 3×60
  • 3×65
  • 3×70
  • 3×75

I’ve been noticing Mattie Rogers‘ knuckles a lot lately and then saw Jared Enderton post about the knuckles yesterday too. First learned about it at a Kendrick Farris seminar a couple of years ago but over time I forgot about it. I focused on it with the snatches today and it felt like the bar was snapping right into the slot like butter.

Finished with Crossover Symmetry Iron Scap. Having to use the yellow (one of the purple is broken) makes this a lot harder! Will do ROMWOD at some point today.

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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