Sluggish Sunday

I hit up Survival Fitness at 5pm for 2 hours of open gym. Needed to get back at it.


3:00 Air Dyne


Snatch Work

  • 45# Position Drills
  • 2 x 3 @ 95# Power Snatch
  • 3 @ 115# Power Snatch
  • 3 x 3 @ 115# 3-Position Halting Snatch Deadlift
  • 2 x 3 @ 135# 3-Position Halting Snatch Deadlift
  • 3 x 3 @ 75# High Hang Power Snatch w/ no dip
  • 2 x 3 @ 85# High Hang Power Snatch w/ no dip

I was getting light-headed from the 95# power snatch triples, so decided right there not to push things and try to go heavy. Probably a good idea anyway after being away from the lifts for a week. Felt pretty good hitting the power position on the halting deadlifts.

Split Jerks

  • 2 @ 160#
  • 2 @ 185#
  • 2 x 1 @ 200#
  • 1 @ 210#
  • 1 @ 225#
  • 1 @ 255# (PR)
  • F @ 260#

I didn’t have plans to jerk, but Alex was doing them, so I jumped in with him. I haven’t tried to go heavy in a really long time. After 225# felt good I decided to go for a PR. Had a little press out on the left arm. Didn’t drop under 260# enough and my arms were bent so didn’t have it locked out.


3 Sets NFT

  • 5/5 KB OHS (53# KB)

Really need to hammer the mobility to make these easier and I think it’ll help my snatches a lot.

3 Rounds NFT (Back to back, but rest some between rounds)

  • 15 Pull-ups
  • 15 Wall Balls (10′, 20# MB)

Lost my rhythm on the pull-ups in the 2nd round but didn’t come off the bar, so was able to get all 3 rounds done without breaking up the pull-ups.

Even though I didn’t feel that great, turned out to be a pretty good training session. Solid position work on the snatches and a split jerk PR.

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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