Without Restrictions

Finally took a rest day yesterday. Feeling great. Went to the 4:30 class.

Warm-up – 2 Sets

  • 5 Burpees
  • 12 Barbell Curls
  • 12 Wall Balls (20#, 10′)

The board actually had barbell GMs (good mornings) but I thought it said curls from far away. I was wondering why a bunch of people were doing good mornings. After finishing the first set I was committed to the curls.

Strength – Back Squat

  • 10×45#
  • 8×135
  • 6×185
  • 6×215
  • 4×245
  • 3×265
  • 3×275

My back was just fine.

Conditioning

  • Buy-in: 100 DU
  • 10 Rounds
    • 10 Wall Balls (20#, 10′)
    • 5 Power Snatch (95#)
  • Cash-out: 100 DU

I missed after 17 and then not until after 97 in the first 100 dubs. After the first few rounds I started to count my rest and tried to get in 2-3 deep breaths between movements after walking to my spot. The final 100 dubs were terrible. I was stopping every 10 reps. Doing them in lifters is not so great. The rope kept getting caught up in the velcro. Finished in 15:02.

Remembered to bring my dumbbells home so I can start the Hybrid Performance Method Push-Only program for real and get in a lot of the workouts at home to save time traveling to the gym.

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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