Do Over

Garage session before dinner.

Active Life – Hips

Warm-up

  • 1:00/1:00 Banded Posterior Ankle Distraction
  • 20 Lateral Banded Step Overs
  • 8 Paused Squat Press Outs (25#)
  • 5 Single Jump Squats

Workout – 4 Sets (2x each arm)

  • 12 Single Arm Waiters Squat (3s pause, 53#)
  • 100m Single Arm Farmer Carry (53#)
  • 30s Rest

Conditioning

  • 2:00 AMRAP – DU
  • 1:00 Rest
  • 2:00 AMRAP – Dumbbell Snatch (35#, alternating)
  • 1:00 Rest
  • 2:00 AMRAP – DU

Wasn’t planning on the 2nd round of double unders, but I was not happy with missing so much in the first 2 minutes; I could barely get through 20 reps at a time. Did 147 and 158 double unders, so was nice to get a higher number when I was fatigued. Went unbroken for the snatches with 49 reps. You don’t always have to go heavy.

Active Life – Back Max

3 Sets

  • 16 Front Squat
  • 30s/30s Banded Posterior Hip Distraction

I used 115-125-135#.

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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