Hard and Heavy

It’s been a couple of rough days with 13.1 on Sunday, 2 sessions on Monday, and a 2 hour session yesterday. I’m feeling a little beat up, but not enough to keep me away from the box today. This morning I went in for the 9am and it was a hard hour.


  • 2m Jump Rope
  • 2 Rounds:
    • 10/10 Leg Swings (F2B, S2S)
    • 10 Flamingos
    • 10 Scorpions


5-3-1-1-1 Back Squats

I’ve been waiting for a 1RM back squat day and it finally arrived. Last max lift was 285# and I couldn’t wait to join the 300# club. I warmed up with 5 at 45#, 5 at 135#, and 3 at 185#, trying to do fast reps. Then I went into my working sets:

  • 5x 225#
  • 3x 255#
  • 1x 285#
  • 1x 300#
  • 1x 315#

BOOM! Hit a 30# PR and could not have gone a pound heavier.


7 Rounds

  • 3 Cleans (205#)
  • 21 DU (unbroken)

About a month ago we did a competitor’s WOD very similar to this, but with 4 deficit HSPU instead. I remembered the 185# cleans being really tough, but I decided to go for the Rx today and see how long I could do 205#. I managed to do all 21 of them as power cleans. I did have one miss in the last round when Gayle said something about it barely getting over my knees, so then I thought too much about it. Had a few misses on DU, but thankfully they were all early in counts. Finished in 9:14.

Glad I went in early and got the workout done. Now I can relax and get work done the rest of the day. Rest day tomorrow for sure. I’m excited to see the 13.2 announcement tonight.

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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