All 40 Minutes

My outer pecs started getting sore early afternoon yesterday, must be from all of those push presses. Had a fun day and got some sun. In with the crew at noon today.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • Bottom Squat Hold
  • 6 Power Cleans (45#)
  • 6 Power Cleans (95#)

Conditioning

40:00 AMRAP

  • 6 Power Cleans (115#)
  • 8 Box Jump Overs (no touch, 18″)
  • 10 Ring Dips
  • 8 Box Jump Overs (no touch, 18″)
  • 6 Power Cleans 115/75#
  • 400m Run

I’ve been wanting to program something really long for a couple of months and was finally able to fit it in. I did fast singles on the cleans the entire workout. Ring dips were 2×5, except one round I lost focus and did 6-4.  Was watching my splits and kept a pretty steady pace right from round 1. Finished 8+18, which makes 102 cleans, 136 jump overs, 84 ring dips, and 2 miles of running. I have a feeling the effects of this one will hit me in a few hours.

Midline – 5 Sets

  • 5 Evil Wheels
  • 20 Leg Lifts
  • 40 Flutter Kicks

For the last 3 sets of flutter kicks, I held a hollow while doing them. I had been keeping my hands under my ass for the first 2 rounds.

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.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s