Almost Done

In to the gym at 9am for a squat session. Warmed up with 100 walking lunges.

Back Squat

  • 10×45#
  • 5×135#
  • 4×225#
  • 4×265#
  • 4×290#
  • 4×310#
  • 4×325#
  • 4×340# (PR)

Reps felt really good even though my legs are feeling trashed. Last set was a grind, but solid. I’m thrilled with the improvements I’m seeing in my squat positions. Didn’t have any forward lean at all when it got heavy. Ankles, knees, and leg muscles really starting to feel all of the volume though. One more day!

Didn’t have time to get in my bench accessory work so took the rest before class started.


Worked on snatch stuff with complexes. Combination of 3 position pause snatch deadlifts, snatch pulls, power snatches, and an OHS here and there. Weights were 45-75-95-115-125-147#.


  • 21-15-9
    • Deadlifts (225#)
    • Push Press (95#)
  • 75 Wall Balls (20#, 10′)

It was “Diane” but I just got stitches out of my head on Thursday so bouncing on my head isn’t a good idea yet. The push presses were a good substitute and that weight allowed me to go unbroken with some hurt. A heavier weight would have been more comparable to HSPU, but that’s ok. I did the deadlifts unbroken too. Finished the 9s in 4:10. Going into the wall balls was a bit of a surprise with dead arms. I did 3 reps and dropped the ball to rest. Got to 10, then lets of 10 until finishing with 13-12. Total time was 9:49, which is pretty damn slow for wall balls.

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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