Quick Redo

My ass has been sore from the 55 deadlifts and my shoulders have been a bit fatigued. Had some plans to get through the wall balls quicker by doing 15-15-15-10 and not be a pussy on the rower for the redo of 17.4

Warm-up

  • 5:00 Airdyne
  • Shoulder stretching
  • 2×10 Heel Drives
  • Bottom Squat Hold
  • Deadlift
    • 10×45#
    • 2x5x135
    • 5×185
    • 2x3x225
    • 3×245

Well, I did my first set of 5 reps and then tweaked my back when I picked up the bar for my next set. Shortest Open workout ever! 😦 Glad my first attempt was a PR.

Bench Press

  • 10×45#
  • 10×95
  • 8×125
  • 6×155
  • 4×185
  • 4×215
  • 4×235
  • 3×255 (PR)

Figured I could still bench since it doesn’t require moving my back. Had to gingerly lay on the bench each time. Didn’t realize it, but that was a 15# PR for a triple! Maybe I’ll do a bunch cycle or two after the Open and try to get to 300.

Conditioning

“300 FY” – 10:00 AMRAP

  • AirDyne Calories

Been a long time since I’ve tested this. Wanted to breathe hard in something since I didn’t workout yesterday and who knows how much I’ll be able to do over the next few days with this damn back. I started out at a much better pace than my previous PR and did well at holding above 80 RPMs, then picked it up in the last 60-90 seconds. Ended up with 357 calories (AD2 model), which is only 1 calorie under my best. Seemed much easier than my previous attempts.

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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