Catching up to the Clean and Jerk

Why am I setting an alarm on vacation? Hauled my ass to the gym at 9am, but wasn’t really feeling up for the workout after the last couple of days beat me up a bit.


  • 2x10x210# Reverse Hypers
  • 500m Row (2:02)
  • 10×210# Reverse Hypers
  • Bottom Squat Hold



  • 5×45#
  • 3×95#
  • 2×135#
  • 1×165#
  • 1×185#
  • 1×205#
  • 1×225#
  • 1×240#
  • Fx250# (hit my chin!)
  • 1×250#

All taken from the ground. Fuck it, might as well go far another PR even though I just did it 4 weeks ago. Now it’s only 5# below my max C&J. Embarrassing.


4 Rounds

  • 500m Row (<= 2,000m PR pace)
  • 2:00 Rest

Wanted to get faster each round. Splits were 1:46.8, 1:46.7, 1:46.2, and 1:45.2. Mission accomplished.

Went back at 5:30 for some lifting. I did some foam rolling on my quads and then smashed them with a barbell for about 15 minutes. Owww! I did some snatch progressions with am empty bar to loosen up.

Tall Snatch

  • 2x3x45#
  • 2x3x75#
  • 2x3x95#
  • 2x3x105#
  • 3×115#
  • 3×125#
  • 3×135#
  • 3×145#

Wasn’t expecting to get that high, but ride the wave when it’s working!

Tall Clean

  • 3×135#
  • 2x3x165#
  • 3×185#
  • 2x3x205#

Rough at the end. Wanted to spend more time on the clean than on the snatch, but the work should have some carryover. Left thumb is getting a little tore up, so will be good to have a couple of days off. Jumped on the reverse hyper for 3x10x210# after having some of the 3rd reps crash on me a bit.

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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