Triples

Upper body is still a little sore. Hit the gym at 5pm.

Clean & Jerk

Find a daily 3RM.

  • 3×45#
  • 3×95
  • 3×135
  • 3×165
  • 3×195
  • 3×225
  • 3×245
  • 3×260

Was content at 245# but Bryan wanted to go up, so I said couldn’t let him go alone. Cleans were fine the whole way. Jerks were a little wobbly. According to my BTWB history I’ve done 265 for a double, but don’t have any big triples. Had to be a pretty big PR.

Clean Pull

Supposed to be at a minimum 120% of max clean for 3×3. Haha, yeah right.

  • 3×285#
  • 3×305
  • 3×320
  • 3×330

Got up to over 115% on the last set, which is a lot more than I’ve ever used for clean pulls.

Split Jerk

Another 3RM for the day!

  • 3×205#
  • 3×235
  • 3×265

I really don’t have any heavy records for doubles or triples that I can find, so I think this was a really big PR too. Called it quits before pushing too hard. I didn’t feel like I had much more, if any, left in me.

Conditioning

  • 10 C&J (170#)
  • 20 Burpees over the Bar (lateral)
  • 30 Box Jump Overs (24″)

We completely read the programming wrong all week (Hybrid Performance writes their workouts really weird) and it was looking like some insane workout with 60 C&J, but Weston set us straight.

This was a quick one with no time to slow down. The clean and jerks went faster than I expected, doing all singles. I tried to keep up my pace on the burpees, but slowed for a few reps around 10. I gave in for some of the first half of the box jumps and was taking too much time to almost stand all the way up, and jump down facing the wrong way so I’d have to turn around. Got the quicker cycling side jumps going for the second half because I knew it would be over soon. Finished in 3:34.

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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