Weight Wednesday

I was a lot more sore in my lower body than expected the last couple of days. At first I was thinking it was the thrusters, but it could have been from the deadlifts I did Saturday. Went to the 4:30 class.

Warm-up

  • 3 Sets
    • 7 PVC Passes
    • 7 Good Mornings (PVC)
    • 7 Supermans
    • 7 Power Snatches (PVC)
  • Shoulder Stretching
  • Power Snatch
    • 2x3x20kg
    • 2x3x40kg

Weightlifting

E90S – 15:00 (10 Sets) – 3 Power Snatches

  • 45kg
  • 50
  • 55
  • 60
  • 64
  • 67
  • 70
  • 72
  • 74
  • 76

I haven’t done a lifting EMOM in a really long time. Pretty happy getting up to about 168# and every set was touch-n-go. I did start pausing at my hip on the way back down with the last 3 weights.

Conditioning

3 Cycles

  • 4:00 AMRAP
    • 25 cal Row
    • 20 Power Cleans (60-52-44kg)
    • 15 Burpee Box Jump Overs (24”)
  • 4:00 Rest

Weight decreases each cycle. We actually started each cycle where we left off instead of from the top. Even with the different starting points I did the exact same number of reps every round, getting 10 of the burpee box jump overs along with all of the calories and all of the cleans. In the first cycle I did 7 power cleans and then went to singles. In the 2nd I did 5-5 and then singles. At the end I was able to do 7-7-6. There was a fair bit of travel between stations, which I was glad to have. I did strap on my belt for all of the cleans because my back was already getting tight during the snatches. No tweaks, but I’ll have to take it easy the next couple of days.

 

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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