First Amanda

First time I’ve been able to make it for a Saturday class in nearly 2 months I think.


  • PVC Pass-thrus
  • PVC Good Mornings
  • Air Squats
  • Bottom Squat Hold

Strength: 2 Front Squats + 3 Back Squats

  • 45#
  • 135#
  • 205#
  • 235#
  • 3 sets @ 255#

Nothing crazy compared to what I’ve done in the past. Solid positioning though.




  • Muscle-ups
  • Squat Snatches (135#)

Went 3-3-3, 3-2-2, 2-F-1-1-1 on the muscle-ups. That first round of snatches felt like it took forever; I kept wondering if I missed counting some reps. With the extra rest I had to take during the round of 5 muscle-ups I was able to speed through the final snatches. Snatches were singles the entire way though. Finished in 9:26. My first try at Amanda last December was with a 10 minute cap and I still had 4 snatches left so this was a nice PR even though I haven’t been doing many MU or snatches lately.

Out in the garage around 6pm.

OHS: 33X3 Tempo

  • 3×45#
  • 3×65#
  • 3×85#
  • 3×95#
  • 3×105#
  • 3×115#
  • 3×125#
  • 3×135#
  • 3×145#

Started with the jerk grip again and slowly moved hands wider through the sets until I was touching the ends on the final set. Pretty unstable in those first few sets due to the grip width. Shaky at the end due to the time under tension and the load, but 10# heavier than last week with more sets.

Accessory & Aerobic

5 Sets

  • 10 Decline DB Bench Press (50# DBs)
  • 4:00 Air Dyne (AD2) in Z1

Figured I might as well combine these two to save time instead of sitting around doing nothing between the press sets. Wore the HRM to keep track and make sure I stayed in zone 1. Can you tell where I was pressing? šŸ˜‰


Finished up with 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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