Keep Squatting

I was messed up for the rest of the day yesterday and wanted to eat all the things. Stuck to my macros though. Woke up with a sore chest and by lunch my legs were starting to get sore. I have a feeling tomorrow is going to be rough. Went to the 4pm class.

Warm-up

  • 4 Rounds
    • 10 MB Hang Cleans (20#)
    • 10 Hollow Rocks
  • 5 Front Squats (45#)
  • 5 High Pulls (45#)
  • 5 Hang Muscle Cleans (45#)
  • 5 Hang Power Cleans (45#)
  • 5 Hang Squat Cleans (45#)

Like I didn’t do enough squats with the medicine ball yesterday!

Weightlifiting

Hang Squat Clean

  • 5×45#
  • 5×95
  • 5×115
  • 5×135
  • 5×155
  • 5×175

Worked up to a moderate weight or basically something heavier than we planned to use in the workout.

Conditioning

  • 12-10-8-6-4 Hang Squat Cleans (155#)
  • 12 Burpees to 6″ Target

Decided I’d try to get the cleans done in 2 sets every round, so I split the reps in half. Made it and did the set of 4 unbroken. Just kept moving on the burpees and then picked up the pace in the final round. I wore my belt for this one, loosening it and turning the buckle towards the back for the burpees. Finished in 11:08. Glad I went with the Rx weight instead of scaling back. The issue was breathing with that front rack position and the burpees bumping up the heart rate.

Midline

3 Sets

  • 25 Weighted Sit-ups (30# DB)

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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