Memorial Weekend

Got a bunch of yard work done this morning. Actually feeling a little beat up today in my hips and upper body. Pretty sure the upper body is from using kettlebells for those incline bench presses.


  • Crossover Symmetry Activation
  • 500m Row
  • Bottom Squat Hold


2 Front Squats + 5 Back Squats

  • 45#
  • 135#
  • 205#
  • 245#
  • 270#
  • 290#
  • 305# (PR)

Didn’t feel like I had it in me today as I was working up. Had to fight for that final set. First back squat I wasn’t concentrating and it was ugly. Got focused and gutted out the remaining reps. Ends the 6th week of everyday squats.

Warmup up with 45#, 95#, and 135# and did a few swings to make sure the 70 would be good to use.


30:00 EMOM (alt)

  • 1st: 1 Snatch + 1 OHS (155#)
  • 2nd: 10 Sit-ups
  • 3rd: 15 Russian KBS (70#)

Nice and easy just to get in some work. Didn’t want anything crazy with “Murph” tomorrow. Was able to focus on solid snatches and overhead squats with just one rep of each.

After cooling off I did Crossover Symmetry Iron Scap.

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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