13.4 Retest

Rest day yesterday and at the gym for noon today.

Warm-up

  • Dead Hang
  • Shoulder Mobility
  • Bar Taps
  • Bottom Squat Hold
  • C&J
    • 6×45#
    • 3×95
    • 3×115

Conditioning

CrossFit Games Open 13.4 – 7:00 AMRAP

  • 3-6-9…
    • C&J (135/95#)
    • T2B

I 3 and then 3-3 C&J and then singles the rest of the way. Went unbroken through 9 toes to bars and then 7-5. Made it through 14 of the 15 clean and jerks, which is 1 fewer than the last time, over 2 years ago, and 8 reps shy of my best. I could improve my score by not taking that half step or so back after each rep with the barbell. Could have pushed to do the 12 T2B unbroken as well.

I had some nasty “Fran lung” after this one.

Strength – Front Rack Lunges

  • 3x10x135#
  • 10×155
  • 10×175

Felt good, even after the workout.

Midline & Gymnastics

3 Cycles

  • 4 Tabata Rounds – MB Sit-up (20#)
  • 1 Tabata Rest
  • 4 Tabata Rounds – HS Hold
  • 1 Tabata Rest

I did 10 sit-ups every round for a total of 120 and was able to stay on the wall for every 20 second block. I was putting my hands really close to the wall and able to keep my balance too. This did fry my low back.

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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