Back on the Knee

In with Matt at 10am. Was exhausted all day yesterday after the SF Halloween party Saturday.


  • 500m Row
  • PVC Snatches


Hang Power Snatches

  • 2 x 3 @ 65#
  • 2 x 3 @ 95#
  • 2 x 3 @ 115#

Snatch Balances

  • 3 x 3 @ 115#
  • 3 x 3 @ 135#

The focus for both was an aggressive 3rd pull and really locking out the arms.

Back Squats

  • 5 @ 135#
  • 5 @ 185#
  • 5 @ 205#
  • 5 @ 225#
  • 5 @ 245#
  • 5 @ 255#
  • 3 @ 275#
  • 10 @ 225#

Didn’t want to go crazy with the weights today. Could definitely tell I haven’t squatted in over a week, but it felt good to get under heavy weight again.


7 Rounds (I go, you go with each movement)

  • 5 Strict Pull-ups
  • 5 Strict Ring Dips
  • 10 Weighted Sit-ups (10# bumper on forehead)

Matt did GHD sit-ups, but I didn’t want to put any more stress on my knee. Lifting was enough for one day.


5 Rounds (1:1 work:rest as I go, you go using 2 rowers)

  • 500m Row at 1:45 pace

Tough! I’ve done 4 of these with 2:00 rest between. This was even harder than the 1,000m repeats.

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.

3 thoughts on “Back on the Knee”

    1. My focus lately has been on getting stronger and improving the OLY lifts, so those always come first. As the Open approaches I’ll probably shift to strength maintenance and endurance along with more metcons. Not that I have any chance of Regionals, but I still want to do well for myself and improve on last year.


      1. I like it. I have been concentrating on Strength and Running Endurance. However, I struggle with OLY. I think if I follow your approach and add light OLY after my 5/3/1 stuff I can gain ground on technique. Interested in following you through the Regionals. Improvement is key, no matter what happens it is still you against you.


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