Feeling better today, but still not 100%. Super Sunday at 11am. Did some bottom squat holds and stretching to loosen up.


  • 5 Muscle Snatches (45#)
  • 5 Snatch Presses (45#)
  • 5 Muscle Snatches (75#)
  • 5 Snatch Presses (75#)
  • 3 Power Snatches (95#)
  • 2 Snatches (115#)
  • 2 Snatches (135#)
  • 2 Snatches (145#)
  • 2 Snatches (155#)
  • 2 Snatches (165#)
  • 2 Snatches (175#)
  • 1 Snatch (185#)
  • 1 Snatch (195#)
  • 1 Snatch (205#)
  • 1 Snatch (210# – PR)
  • Fail (215#)

I really wanted to hit some heavy snatches today and that I did. Felt great! Set the clock for 15:00 and started at 115#. After making 210# without trouble, I took a couple of extra minutes beyond the 15 minute clock to give 215 a try. I had it too, just too soft in the arms when I got to the bottom. I think I was surprised the weight was there. 🙂

Did 5×135# and 5×165# Pendlay Rows to warm up.

5 Sets

  • 5 Pendlay Rows (185#)
  • 5 Evil Wheels

Time to start going with more weight for the rows. They are feeling solid. Those evil wheels really are evil. I’m already feeling sore in my upper abs.

10:00 EMOM

  • 7 C2B Pull-ups

Had to start breaking them up in the 8th round.

Thruster Attack

Schedule for the program is all messed up with being out sick for 4 days. Still looking to finish out the program this week and hit “Fran” next Sunday though. At this point I was feeling pretty wiped out. Did not expect things to end well.

Every 1:45 for 5 sets

  • 15 Thrusters (95#)

I got through the 5 sets unbroken, but wanted to stop in the last two. I could tell almost right away that it was going to hit me. Spent some quality time on the floor after picking things up. Stopped for a Mountain Dew on the ride home because I figured some sugar with help me feel better (for real). Didn’t think I was going to make it home. My whole body was sweating and I rushed in the house. Spent 5 minutes or so sitting on the bathroom floor just in case. Glad I got the work in though. 2 more thruster sessions!

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.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s