All The Rowing

Went to the 4:30 class again. My back is a little tight after yesterday’s workout.

Warm-up

  • 2 Rounds
    • 10 PVC Passes
    • 10 PVC OHS
    • 30s HS Hold
    • 1:00 Row
  • 45# Snatch Warm-up

Weightlifting

  • 3x30kg Squat Snatch
  • 3×95# Squat Snatch
  • 3×115# Squat Snatch
  • 3×135# Squat Snatch
  • 2×135# Squat Snatch
  • 2x2x145# Power Snatch
  • 2x1x165# Power Snatch

My shoulder was very uncomfortable in the hole and I was not able to feel stable, so I actually missed the 3rd rep of the second set with 135#. Switched to powers after that and those were easy.

Conditioning

Partner Workout

  • 100 cal Row
  • 100 DB Thrusters (40# DBs)
  • 100 cal Row

Partnered up with Weston and Michelle joined us as well, going at the same time as Weston. We did 25 cals each time (20 for the women) and did 10 thrusters at a time. I felt good on the rower but those thrusters are terrible with dumbbells. The 50# DBs would have been miserable because we both wanted to drop the 40s in the last two sets. We finished at 14:54

 

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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