Vary Your Pull-ups

Morning 8am session in the garage to catch up on some of the Monday programming.


2 Sets

  • 5s of StrongFit Tricep & Bicep Openers (8#)
  • 10 Back Squats (45-135#)
  • 8/8 Landmine Rows (45-55#)
  • 20s L-hang (supinated grip)


E3M – 6 Sets

  • 11 Back Squats (185#)
  • 8/8 Landmine Rows (65#)

Yuck! One more week with sets of 12. I’m having to focus less on recruiting the other muscle groups in my squats as it’s starting to become automatic. Noticing a lot more explosiveness out of the hole late in the sets as I fatigue. I really like these rows a lot more than Krocs, which are easier to cheat.


6 Sets

  • 20s Pull-ups
  • 30s Rest

Did them all with a regular kip and felt like I had a much better rhythm than in the half Cindy last week. Didn’t wear any grips because I need to get these hands conditioned again. My first four sets were 11 unbroken, then 7-2, and 6-3 for 62 total reps. Being forced to do a regular kip instead of always doing butterfly once you can do them is a good reminder to vary your movements.

Rested to catch my breath and then did Crossover Symmetry Plyo.

Went to the 5:30 class at CrossFit Intuition.


  • Crossover Symmetry Activation
  • 3 Sets
    • 10 Goblet Squats (44#)
    • 15 Hollow Rocks
    • 150m Row


2 Snatch 3-Position Deadlifts + 2 Snatches + 2 OHS

  • 45#
  • 75#
  • 95#
  • 115#


  • 2×135#
  • 2×145#
  • 2×155#
  • 2×165#
  • 2×175#
  • 2×185#
  • 2×195#

All snatches to a full squat. The warm-up complex was done without dropping the bar. Drop and reset after each rep with the doubles. Was programmed for 6 sets so my goal was 185. It was feeling good, so I went for one more set. Huge save on the final rep with the bar way out in front of me on the left side. Shoulder work must be paying off because I never really save anything that heavy and I was able to pull it in, be patient to stabilize it, and stand it up. I think the 185 and 195 are both PRs for a squat double, but I don’t keep track of those that close so not sure.


  • Max Diamond Push-ups
  • 2:00 Rest
  • 3 sets
    • @ 50% of max
    • 2:00 Rest

Got 40 and did drop sets with 20. All reps with chest touching diamond.


  • 10-8-6-4-2 Burpees
  • 400m Run

Did the burpees outside which makes the run a little short. Took me 10:07.

Of course I’m going to ROMWOD. 🙂

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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