Two Dozen

Pretty early to bed again last night, was up by 7, and in the garage by 7:30. Warmed up with 50 walking lunges.

Coffee Squats

  • 10×45#
  • 5×135#
  • 5×185#
  • 5×225#
  • 6:00 EMOM
    • 4x3x255#
    • 2x3x265#

Wanted to kind of take it “easy” today, but usually an EMOM like this is anything but easy. I was going to use 255# the whole way, but when I got done with the 4th set I went straight for the 5# plates and threw them on. Maybe not the best idea because in that 5th set I felt a pull in my upper back from holding the rack position. Same area that I tweaked a couple of weeks ago. Took a couple of hours before I really felt it last time, so will see how it feels this afternoon.

24 days of squats…check!

Lunge University

  • 200 Weighted Walking Lunges (20# vest)

Relaxed pace since my heart rate was already up from the EMOM work. Finished in 9:29.


Damn I look like death in that picture. Can you tell I just rolled out of bed? Done by 8am. How did you start your day?

Was able to get tennis stadium tickets for all 3 days of the CrossFit Games when they went on sale today. So excited!!

Got to the gym at 6pm. Hit Crossover Symmetry Activation and then jumped on the rower.


8 Rounds

  • 1:30 Row @ 1:48-1:50/500m
  • 1:00 Rest

Meter counts were 412-413-414-415-415-414-413-413. Not hard, just putting in work.

No B.S. Bench Press

Cycle 2 Week 2

  • 10×45#
  • 4×135#
  • 4×165#
  • 4×195#
  • 6x4x215#

Feeling solid. I cycled my reps pretty quickly.


I did some warm-up with the empty bar.

Power Clean + Hang Power Clean

  • 3×1 50kg
  • 60kg
  • 70kg

Clean + Hang Clean

  • 2×1 80kg
  • 2×1 90kg
  • 2×1 95kg
  • 100kg

Started squatting all of these. Got rough at 95+.

Push Press

  • 5×135#
  • 5×155#
  • 5×175#
  • 5×185#
  • 5×195#

Felt brutal. Looked back and I did the same working sets back in January. Here I thought that might be a PR for a set of 5. I would have gone 5# heavier! 🙂 Finished up with Crossover Symmetry Plyometric.

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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