Double Ladder

On Wednesday I woke up pretty sore in my lower body and felt it in my chest at night. Walked 15 holes of golf before getting rained out. Still a little sore yesterday and walked 18 holes. Seemed like I tossed and turned a lot last night, but felt good by the time I headed out to the garage before noon.

Engine Builder – Speed

6 Rounds

  • 3:00 Bike
  • 1:00 Rest

Hold 81-83 RPM most of the time. I got 105-108-105-106-109-109 calories and 1.22 – 1.23 – 1.21 – 1.21 – 1.24 – 1.23 miles (1,963 – 1,979 – 1,947 – 1,947 – 1,996 – 1,979 meters).

Warm-up

  • 600m Run
  • Burgner Warm-up (PVC & 45#)

Weightlifting

High Hang Power Snatch + Hang Power Snatch + Power Snatch

  • 45#
  • 75
  • 95
  • 105
  • 115
  • 125
  • 135
  • 140

It was more like a tall snatch than a high hang, which is weird for powers, but I didn’t want to squat with my back and so many snatches from the ground coming up in the workout.

Conditioning

12:00 AMRAP

  • 10-9-8-7-6-5-4-3-2-1
    • Power Snatches (75#)
    • Burpees over the Bar
  • 10-9-8-7-6-5-4-3-2-1
    • Push Jerks (115#)
    • T2B

Again, I did all powers when I guess they were supposed to squat all the reps. I never dropped the bar during any sets. I finished the first couplet in 7:36 and added the weight to one side while Casey helped with the other side. I also pulled the tape off my thumbs. I got through the round of 10s, 9s, 8s, and then 7 jerks plus 3 toes to bars. I went 5-5, 5-4, and 4-4 on my toes to bars, mostly because my lungs needed a break. So 174 reps in total. Felt really humid in the gym today.

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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