Grip It

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • 3x
    • Snatch complex (3 Muscle Snatch + 3 Snatch Press + 3 OHS)
      • 45#
      • 75#
      • 95#
    • 10 DU
  • Squat Snatch
    • 3×95#
    • 2×115#
    • 1×135#

Conditioning

  • 5-4-3-2-1 Squat Snatch (135#)
  • 50-40-30-20-10 DU

Did this about 18 months ago in 5:18 by going unbroken on the snatches. Went out too fast and missed my second rep out front! Slowed down to stay in control and never missed again. Missed 1 dub to start the round of 30. Finished in 4:31 for a 47 second PR. Last time I must have been taking a lot longer rest between movements.

Accessory

20:00 EMOM (alt)

  • 8 Strict Chin-ups
  • 30s Handstand Hold (facing wall)
  • 8 Pendlay Rows (135#)
  • 8/8 Side Bends (70#)

I had to split up the chin-ups to 5-3 in the last 3 sets. A lot tougher overall than I expected.

Grip

  • 400m Farmer’s Carry (pinch plates – 2×25#)

This is never fun. So tough on the grip! Those ridges on the plates might make it worse than if they were flat. I took a quick break about every 100 meters.

Played a quick 18 riding a cart in the afternoon and will get in 20 minutes of 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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