Thirty on the Bar

My legs are a little tight from yesterday, but not really sore yet. Few other people seem destroyed, but I had missed the previous days workout. Went to the 4pm today.

Warm-up

  • Crossover Symmetry Activation
  • Hang Snatch High Pull
    • 2x5x45#
    • 5×95
    • 3x5x115

I don’t think I’ve ever done the pulls from a hang before. Thumbs are not used to hook gripping that much.

Weightlifting

Power Snatch

  • 3×95#
  • 3×115
  • 3×135
  • 2×155
  • 1×165
  • 1×175
  • 5x1x185

Supposed to be 5×1 @ 75% of 1RM, which would be 165 pounds. I was feeling good and haven’t put up much weight in a while, so I wanted to push it. I was catching with my feet much wider than I’d like, so on the last couple I tried to catch narrower. I wasn’t dropping under enough, so they were kind of ugly. Glad I can still easily get the weight up there though.

Conditioning

  • 100-80-60-40-20 Double Unders
  • 10-8-6-4-2 Bar Muscle-ups

I stopped every 20 double unders to keep my heart rate down for the muscle-ups. I think I had 4 or 5 misses. On the bar I went 6-3-1, 5-3, 6, 4, and 2. I wasn’t thinking hips enough in that second set of round one or I could have gotten the set of 4. Other than that I’m really happy with my sets, especially getting the set of 6 so late into the workout. Took me 9:29 to finish.

Bar muscle-ups have been feeling so good. I wonder how fast I can do 30.

My shoulder is feeling so much better, so hopefully I can get on the rings again soon.

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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