11.6/12.5/18.5

Y’all are crazy for voting 11.6 instead of 13.5. Why would you want to do those movements for 7 minutes instead of 4 and with ascending reps! 13.5 would have been a 4 minute workout for probably 80-90% of us. Still better than 14.2 though.

Warm-up

  • Bottom Squat Hold
  • Air Squats
  • PVC Passes
  • Shoulder Stretching
  • Lunges
  • 5×45# Thruster
  • 5×65# Thruster
  • C2B Pull-ups

18.5 (11.6 / 12.5)

7:00 AMRAP – 3-6-9…

  • Thrusters (100#)
  • C2B Pull-ups

In the 2012 Open my score was 58 and just over 2 years ago I did 91 reps. I got 88 today. On the thrusters I did 3, 6, 9, 6-6, and 6-5-4. I did butterfly somewhere into the 12 I think and then switched to a regular kip. All 3s through 12 and then quick singles in the round of 15.

My only goal for the Open this year was to come out healthy and it was a success. My ranking should be respectable considering I haven’t been doing a lot of cardio and I basically quit 18.4 by not attempting any of the 315# deadlifts.

Weighlifting

Power Clean

  • 3×135#
  • 2×168
  • 2×185
  • 2×205
  • 1×216
  • 1×238

Some weird numbers because of mixing pound and kilo plates.

Stripped off some weight and did a 3:00 AMRAP with Michelle and Weston. We rotated around each doing 1 rep and we got through 18 reps each. I used 205#. That was a lot of fun and something I really miss.

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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