All Strict

Had a headache all night Monday, woke up with it Tuesday and felt like garbage. Took a sick day so didn’t exercise. Feeling great today though, so back for the 4pm class.

Warm-up

  • 5 Rounds
    • 30s Assault Bike
    • 30s Rest
  • 2 Rounds
    • 10 PVC Passes
    • 15 Air Squats

Weightlifting

Squat Snatch

  • 5×45#
  • 3×75
  • 3×95
  • 2×115
  • 1×135
  • E30S – 10:00 (20 sets)
    • 1×145#

A month and a half ago we did this with power snatches and I used 165#. Obviously a little different with the full squat and 30 more snatches coming up in the metcon. With how my back was feeling a couple of days ago I wasn’t pushing it. The 145 pounds felt solid for today.

Conditioning

10 Rounds

  • 3 Power Snatches (135#)
  • 6 Strict Handstand Push-ups
  • 24 Double Unders

All singles with the bar, 2×3 for HSPU, and never missed a DU. I did have to start extending the rest just a bit before my second set of HSPU each round and was very close to failure for the last few rounds. Going into the workout I fully expected to have to scale back and do some kipping reps at some point. Sixty strict reps is a lot for a big guy! Felt really good after the rest day though. Finished in 13:11. I don’t think I could have attacked that one any better.

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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