Morn & Eve

Legs seem to be a little tired this morning. At around 9am I went out in the garage to get in some strength work I missed yesterday.

Warm-up

2 Sets

  • 5s of StrongFit Tricep & Bicep Openers (8#)
  • 10 Back Squats (45-135)
  • 30s Bar Hang (supinated)
  • 30s Front Leaning Rest (rings)

It’s much harder to hang with that reverse grip. I had my feet touching the ground some because I was inside my power rack which is shorter. FLR (think plank) on the rings is a different feel. Tried to rotate my wrists out to put the shoulder in more external rotation.

Strength

E3M – 6 Sets

  • 10 Back Squats (185#)
  • 10/10 Kroc Rows (50# DB)

These squats are getting rough. A few more weeks before we start putting some real weight back on the bar. I don’t know why I thought I needed to go an extra 2 reps per side with the Kroc rows since the dumbbell was only 3# lighter than the kettlebell I’ve been using at the gym.

6 Sets

  • 20s Push-ups
  • 30s Rest

Didn’t want to game it, but did a little bit, leaving 2-3 seconds in the first 3 rounds. I got 20-20-17-17-14-13 for a 101 total.

Went to the 5:30pm class.

Warm-up

  • Crossover Symmetry Activation
  • 3 Sets
    • 10 PVC Pass-thrus
    • 20 Push-ups
    • 10 Band Pull-aparts (green)
    • 20 Mountain Climbers

I was feeling the fatigue in the push-ups after this morning.

Weightlifting

2 3-position Snatch DL + 1 Snatch + 1 Hang Snatch

  • 45#
  • 75#
  • 95#
  • 115#

Snatch + Hang Snatch

  • 125#
  • 135#
  • 145#
  • 155#
  • 165#
  • 175#

Not sure if I’ve done 175 from the hang before. Definitely tough as the 2nd rep in the complex. Called a win there and stripped the bar.

Gymnastics

  • Max Pull-ups
  • 2:00 Rest
  • 3 Sets
    • 40-50% of Max
    • 2:00 Rest

Had to go with a regular kip due to my shoulder still and holy shit they are so much slower than butterfly. Wore gymnastics grips and for some reason the bar was really rubbing on the inside of my first finger down that whole side to the crease of the thumb. More on the right hand than on the left. Don’t remember feeling that before, but wonder if had anything to do with wearing the grips. Made it to 26 reps for a 5 rep PR actually. Shows I never really test these that my PR of 21 was during Fran. I did 23 unbroken butterfly chest-to-bar pull-ups a few months ago so I know 26 isn’t up to par for me. Did 3 drop sets of 13 unbroken. I can tell I haven’t been doing pull-ups because this was much harder than it should have been at those numbers.

Conditioning

4:00 AMRAP

  • Burpee Box Jump Overs (24″)

Started out at a pretty good pace getting about 14 in the first minute. Slowed a bit in minutes 2-3 and then turned up the pace in the final minute for 47 total reps. When I got into the last 30 seconds I really started to quicken the box over and drop into the next burpee. Didn’t want to do that too early and burn out.

Finished with Crossover Symmetry Iron Scap and will ROMWOD.

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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