Test Tuesday

My low back has never been so sore. Has to mostly be from the deadlifts on Sunday, but I don’t think the middle portion of that back squat PR yesterday helped either.


  • Foam-rolled my back
  • Rocket Ships
  • Arm Circles
  • Zombie Kicks


  • 45# Positions
  • 115#
  • 155#
  • 185#
  • 205#
  • 225# (Switched to power cleans)
  • 235#
  • 245# (PR)

I haven’t worked on my cleans since the pretzel incident so I’m not mentally ready to go chasing a full clean PR, but the 245# power clean felt good. My feet didn’t even have to go super wide to receive it, which often happens with a heavy power clean. Wasn’t expecting that lift going into today.

2:00 of Pendlay Rows

I did 29×135#. The test was for muscle-ups but I can’t do those with my shoulder.

2 Mile Run

I was really hoping to be somewhere close to 14:00, which is lofty goal for a first run of the year and carrying this much weight on my frame. I ran 15:58. Yuck!

MAX Broad Jump

We got 3 attempts. I went 108.5″ and then got 115.75″ on the next two.

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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