Burnin’

When I woke up and started moving in bed I was feeling some pretty good pain in my shoulder. Or maybe that was a dream because I seemed to be fine after actually getting out of bed. Legs feeling a little fatigued.

Warm-up

  • Crossover Symmetry Activation
  • 2 Sets
    • 5s of StrongFit Tricep & Bicep Openers (10#)
    • 10 Wall Squats
    • 10 Reverse Hyper (210#)
  • 10 Close Grip Bench Press (45#)
  • 12 OH Walking Lunges (55#)
  • 10 Close Grip Bench Press (95#)
  • 12 OH Walking Lunges (55#)

Strength

E3M – 5 Sets

  • 10 Close Grip Bench Press (135#)
  • 12 OH Walking Lunge (55# plate)

Accessory & Midline

5 Sets

  • 5 Pendlay Rows (155#, supinated)
  • 5 Evil Wheels

Conditioning

10:00 AMRAP

  • 5 Bar-facing Burpees
  • 5 Power Cleans (95#)
  • 5 Push Press (95#)

Some similarities to 16.5, but felt much better without the big sets and without the squat part of thrusters. Was holding steady at under a minute per round pace and picked it up at the end to finish exactly 11 rounds with a second to spare. Everything unbroken and was able to stick with push presses all the way.

Bonus!

Tabata

  • Bottom to Bottom Squats

Did sets of 10 for the first 6 rounds and took the extra “rest” in the bottom position. Then kept moving in the final 2 rounds to get 13 and 14. Finished with 87 for a 9 rep PR. Coming out of that bottom hold for the final 4 rounds really is a hell of a burn.

Finished with Crossover Symmetry Plyo and will do ROMWOD at some point.

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.

Leave a Reply

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

WordPress.com Logo

You are commenting using your WordPress.com 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