Splinters

I planned to go to the track this morning for a little work, but my knees didn’t feel good when I woke up and for a few hours after. They were fine by the time I went to the gym around 4:30.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • Snatch warmup (3 Muscle Snatch + 3 OHS + 3 Snatch Press)
    • 3x20kg
    • 3x30kg
  • Snatch
    • 3x40kg
    • 3x50kg
    • 3x60kg

The 3 sets of snatches were to a full squat and all touch-n-go.

Weightlifting

E30S 15:00

  • Squat Snatch (70kg)

💯% for the 30 reps. Felt solid.

Accessory / Conditioning

5 Sets

  • 2x 50′ Rope Sled Pull (160#)
  • 100′ Sled Drag backwards with handles (205#)
  • 2x 50′ Rope Sled Pull (160#)
  • 100′ Sled Drag backwards with handles (205#)

Went a little lighter than the other day on the rope pulls and stood up with a solid forward lean almost all the way to parallel. Liked it much better that way. Since the rope is only 50 feet long I walked out the length and did another, before walking back to drag the sled. Then I did both to get back to the starting point. Rested between each cycle like that.

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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