129 Is For Freedom

Did make it out on the course yesterday and took a cart for a quick 12 holes (back 9 was actually closed). In to the gym before 5pm tonight.

Snatch

  • 5x20kg
  • 3×40
  • 2×50
  • 2×60
  • 1×65
  • 1×70
  • EMOM
    • 5x1x75
    • 5x1x80
    • 5x1x85
  • Heavy Single
    • Miss 88
    • 1×88

I was forward with 65 or 70 and really pulled it in, feeling a little tweak in my back. Didn’t really affect me until I felt it in the bottom of the 88 make. Called it quits there. The singles with 85 were really shaky with some good saves. Didn’t have the feel today like I did the other day, so I was actually happy to go 100% on the EMOM.

Snatch Pull

  • 3x3x90kg

I wore straps for the pulls and deadlifts.

Snatch Deadlift

3 Segment Snatch Deadlift (knee) + 1 Floating Snatch Deadlift

  • 3 Sets @ 85kg

Back Squat

Spend 5 seconds on the eccentric portion of rep 1 for every set.

img_8162
129 kg = FREEDOM
  • 5x70kg
  • 5×95
  • 5×111
  • 5×121
  • 3x5x129

Little tougher this week with trying to protect my back. I put on the belt starting with 111 kilos.

Skipped the ab work and some other accessory stuff I had planned. Will give my back some rest. I’m heading out of town for the weekend anyway, so nice to get out of the gym early. Will try to do a 21 minute ROMWOD when I get up north. (Too late, so didn’t get it in.)

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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