Definitely tight and sore in multiple places from yesterday. Needed that week of low intensity though for a recharge. Went to the chiro this afternoon and then in to the gym early for some lifting. I did some position work and snatches with the empty bar to warm-up.


  • 2x3x40kg
  • 3x50kg
  • 3x60kg
  • 2x70kg
  • 2x75kg
  • 80kg (✓ ✘)
  • 5:00 EMOM – 1x80kg (✓ ✘ ✓ ✓ ✘)
  • 70kg (✓ ✘ ✓)

Was feeling pretty fast in the early weights. Didn’t feel great when I got to 80 though. Dropped down to 70 to finish on some makes and still missed one. Can’t expect much after 3 weeks of not snatching I guess.

Stayed for the 4:30 class.


  • 3x10x210# Reverse Hypers
  • Bottom squat hold
  • 20 Band Pulls (blue)
  • 10 Push-ups
  • 30 Jumping Jacks
  • 20 Band Pulls (blue)
  • 10 Push-ups
  • 30 Jumping Jacks
  • 20 Band Pulls (green)
  • 10 Push-ups


Back Squats

  • 5×45#
  • 10×135#
  • 10×185#
  • 10×205#
  • 10×225#
  • 10×245#

Felt good. No issues with the back.


8:00 EMOM

  • 3 Muscle-ups

All sets unbroken except for the 7th minute when I didn’t keep a good swing after the first rep. Jumped back up and did the other 2 though. The more I do muscle-ups like this I learn new little things that help me. Starting to feel pretty comfortable with the push away as I get into the top of my dip.


5 Rounds

  • 12 Burpees
  • 20 Russian Twists (53#)

I was pretty wiped out after the high rep squats and the muscle-ups. They take a lot out of me. No go left for the metcon. I was even splitting up the twists into 12-8 in the middle 3 rounds. Took me 7:05. I think I might need a rest day tomorrow.

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: Logo

You are commenting using your 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