Tight

Went to the 4:30 class.

Warm-up

10:00 EMOM (alt)

  • 15 Row strokes (10 cals)
  • 3 Tall Muscle Cleans + 3 Hang Power Cleans + 3 Power Cleans

I used 20-20-20-30-40 kg for the complex.

Weightlifting

Warmed up my cleans with 3×60, 3×70, and 3×80 kg.

10:00 EMOM

  • 3 Power Cleans (90kg)

First rep had a 3 second pause at knees, so I used the same weight as last week. Dropped every rep though because of the extra time under tension and with all of the snatching coming up in the metcon.

Conditioning

9:00 AMRAP

  • 1-2-3… Power Snatch (115#)
  • 2-4-6… Row cals

I went unbroken for the first 3 sets of snatches and kind of wish I had gone unbroken as long as I could. After a few rounds I tried to settle in at 1050-1100 cal/hr and then pushed the pace on my final round. Got through the round of 8 snatches and 16 cals just before time ran out. With calorie rollover the display read 79 cals, which is an extra 7.

Active Life – Back Max

15:00 AMRAP

  • 10/10 Turkish Sit Ups (35# KB)
  • 10 Alternating Single Leg Deadlift (35# DBs)
  • 10/10 Single Arm Split Press (26# KB)

Stayed after class to do this even though my back was already feeling tight. Thought it might help to get some more movement in there. Got through 4 rounds.

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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