Twice as Nice

Originally planned to run today but it’s supposed to be even nicer tomorrow and I didn’t feel like dealing with anything going on for Friday night football games. Went to the 4:30 class for my 2nd one this week!

Warm-up

  • Front rock stretch
  • Lizard stretch
  • 500m Row

Strength – Front Squat

  • 10×45#
  • 5×135#
  • 5×185#
  • 5×205#
  • 5×215#
  • 5×235#

Took it easy since I do enough squatting with the lifting program and I have heavy front squat triples tomorrow. I didn’t feel like changing shoes and gearing up either.

Conditioning

5:00 AMRAP

  • 5 Push-ups
  • 10 Wall Balls (20#, 10′)
  • 15s Bottom Squat Hold

I messed up right off the bat and dropped the medicine ball after 5 and went into my squat. Quickly realize my mistake when everyone kept going. Was caught up by the end of round 2. Finished 6 rounds plus the push-ups, wall balls, and 11 seconds of the hold. We had a 2 minute rest and then into…

5:00 AMRAP

  • 10 cal Row
  • 10 Burpees

Finished 4 rounds plus 2 calories. We had more of a full recovery and then…

4 Rounds

  • 20 Zeus Double Unders
  • 8 Box Jumps (30″)

I was able to get every round unbroken. Stepped off the box every rep. Finished in 3:57.

Survived a double CrossFit week! haha

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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