All on the Clock

Shit, my quads are sore! Lazy morning so out in the garage around noon.

Warm-up

  • Crossover Symmetry Activation
  • 2 Sets
    • 5s of StrongFit Tricep & Bicep Openers (8#)
    • 1:00 Bottom squat hold
  • Power Snatch
    • 4×45#
    • 4×75#
    • 4×95#
    • 4×115#

Weightlifting

E30S 10:00

  • 2 Power Snatches (135#)

All TnG, including the warm-up sets. One of my calluses from Murph was pulling off strips in the second half of this. Glad it didn’t cause any full on rip. Trimmed it before touching the deadlifts.

Midline

7:00 EMOM

  • 8 Weighted GHD Sit-ups (20#)

Set the clock for 6 sets, but felt good so did one more set.

Conditioning

20:00 EMOM

  • 100m Ski Erg
  • 2 Deadlifts (305#)

Warmed up deadlifts with 6×135#, 6×225#, and 6×275#. I put on my new hand grips for the final warm-up set and the first 10 rounds of the workout. Figured it would help to save my hands as well as break in the grips. They were starting to dig in to my fingers too much so I went hand naked in the second 10 minutes.

Completed both movements each minute, which left about 24 seconds of rest. Didn’t wear a belt and my back held up fine because I got set before pulling each set. The inspiration for this came from SkiWOD. 90 damn degrees! 🔥 HOT! 🔥

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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