Be Patient

Flight leaves for Long Beach at 1:30, so plenty of time to get in a morning session.

Shoulder Press

  • 5×45#
  • 5×95#
  • 3×115#
  • 3×135#
  • 9x3x145#

I don’t know why this was so hard today. Shoulders must be tired from the muscle-up yesterday.

Front Squat

  • 10x20kg
  • 5x70kg
  • 4x90kg
  • 3x100kg
  • 2x110kg
  • 2x120kg
  • 2x127kg
  • 2x131kg
  • 2x135kg
  • 1x137kg
  • 1x140kg
  • 1x143kg (PR)

Finally a front squat PR! First one in over a year. Been a long road back with the back, but the patience has paid off. That’s somewhere between 315 and 316 pounds, besting my 310. Back was starting to round, so I didn’t want to push for more.

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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