15 Minutes of Air Dyne

10am with Matt again. Went to bed early, but still slept late. Not sure what’s up with my sleep lately. Legs are sore from squats.


  • 3:00 Air Dyne
  • 45# C&J Position Work


C&J Complex

  • Power Clean
  • Clean
  • Split Jerk

Did 95/115/135/155/185/205/205.

E30S 5:00

  • Power Clean & Split Jerk (165#)

Felt pretty solid. Good to get in some work on the split jerk.

DB Floor Press

  • 10 x 35# DBs
  • 10 x 40# DBs
  • 10 x 45# DBs
  • 10 x 60# DBs
  • 10 x 60# DBs

A lot of cracking in my shoulders.


15:00 on the Air Dyne

  • 30s at 80-90%
  • 30s at 50%

I tried to keep a 23 mph pace during the high intensity intervals. Finished with 216 calories, including the last 30s or recovery. What a burn! Damn near fell down the curb on the way out of the gym.

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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