Use the Holes

Took the day off work since I finally got my Model 3!!! Drove around all day, but made it to the 4pm class.

Warm-up

  • 400m Run
  • 10 High Pulls (45#)
  • 10 High Hang Muscle Snatch (45#)
  • 5 Pause Overhead Squats (45#)
  • 5 Snatch Balance (45#)
  • 5 High Hang Snatch (45#)
  • 5 Squat Snatch (45#)
  • 4 Squat Snatch (75#)

Weightlifting

2-2-2-2-2 Snatch

  • 2×95#
  • 2×115
  • 2×135
  • 2×145
  • 2×155
  • 2×160
  • 2×165
  • 2×170

Still not comfortable on the bottom position. I think I’m getting my feet too wide for the squat. Happy to for no misses again though and 10# more than the triple with 160 last week.

Conditioning

5 Rounds each – I go you go rounds

  • 12 Push Jerks (135#)
  • 6 Bar Muscle-ups

Alternated rounds with Weston who was doing different combinations of bar MU, C2B pull-ups, and box bar MU. I did the push jerks unbroken for 3 sets and then had to go 7-5 for the last two in order to survive. I was able to do 2×3 MU every round. I did miss starting the second set of round one, but made sure to get in big kips the rest of the way.

I started, so know the first round took me 1:18, but know knows after that. Don’t know the exact time I finished but was around 13:15. Weston finished us off at 14:31.

This was pretty fucking terrible on the shoulders. The dips on the bar muscle-ups even started to get tough after the fatigue from the jerks. I didn’t use the holes on my grips for two rounds and realized I was slipping more. So after the push jerks I put my fingers through the holes for the other rounds and my MU were smoother.

Ton of gymnastics reps on the bar over the last three days. Time for a rest day!

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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