On Break

Well, my back held out. No issues overnight. Super happy about that. Hamstrings are still sore though. In for the 9am class.


  • Bottom Squat Holds
  • Foam Rolling
  • Shoulder stretching

I should have done Crossover Symmetry. Need to get that back into my routine, because my shoulders are not doing very well.



  • 5×45#
  • 5×95#
  • 3×115#
  • 3×135#
  • 1×155# (then Fail)
  • 3×155#
  • 2×175# (then Fail)
  • 2×175# (then Fail)

Garbage! My overhead squats keep getting worse and worse. I need some major shoulder stability work.


5 Rounds

  • 6 Power Cleans (95#)
  • 5 OHS (95#)
  • 4 Ring Dips

Short little sprint wish a suggestion to use 50-60% of the OHS weight. I’d already decided that 95# would be ideal for this workout no matter what. It allowed me to go unbroken, but not without having to fight the demons in my head telling me to put the bar down in the last two rounds. Did everything unbroken and finished in 4:07. I wanted to try using a clean/jerk grip for the OHS, but after trying and failing on the first rep, that plan quickly changed.

8 Rounds (Tabata)

  • 20s Wall Balls (10′, 20#)
  • 10s Rest

Got 10 reps every round.

Went back in the evening for some lifting. Warmed up with 2x10x210# on the reverse hyper, bottom squat holds, and light stretching.


15-20 minutes to work up to a heavy C&J (~90%)

  • 5×45#
  • 3×95#
  • 2×135#
  • 2×165#
  • 1×185#
  • 1×205#
  • 1×225#
  • 1×245#

Felt pretty easy so I went with it for more than 90%, up to 95%. No problem. 🙂 I think it’s time to

E30S 4:00

  • C&J 80% (205#)

Rest 1:00

E20S 4:00

  • C&J 75% (190#)

Rest 1:00

E15S 4:00

  • C&J 70% (175#)

I took this lifting workout from NOMAD. Thought it looked like fun and it was! The first section was pretty easy. All reps were power cleans and push jerks. After a couple reps I started transitioning right from a power clean into a push jerk without any reset. Then did all of the reps that way for the next 2 sections. I probably should have gone a little heavier since my max C&J is low compared to my strength numbers. Wasn’t in danger of missing any reps here. The 2nd and 3rd sections definitely got spicier and that 15 seconds goes fast at the end. I love workouts like this. Would be really interesting to try this in reverse.

Done with work until January 5th! 🙂

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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