Miscount?

Went in with B at 5:30 because the workout was all fucking barbell again. The new programming is coming later this week or next week. Can’t wait!

Warm-up – 2 Sets

  • 3/3 Turkish Get-ups (35#)
  • 10/10 Kroc Row (35#)
  • 5/5 Single Arm Front Squat (35#)

Tried to do bottoms-up KB presses, but my right shoulder was having none of that so I did the get-ups instead.

Strict Deficit HSPU

  • Sets of 5…
    • No deficit
    • 1.375″
    • 2.75″
    • 4.125″
  • Set of 3…
    • 5.5″
  • Set of 2…
    • 6.875″

I just kept adding a 10# bumper plate and wanted to do sets of 5 as long as I could.

10:00 AMRAP

3-6-9…

  • Burpee box jump-overs (24″)
  • American KBS (53#)

I think I missed either 1 or 3 burpee box overs in the set of 9. Got into a rhythm with the burpee box overs where I’d turn a bit getting up on the box and then continue turning as I stepped off so I was then facing the box again for the next rep. I finished the round of 15, got the 18 burpee box overs and 7 of the swings. Based this workout off the Team Series one that had deadlifts instead of the KBS.

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