The One I Can Win

Out in the garage at about 10am for an accessory session.

E2M – 6 Sets

  • 2 Strict C2B Pull-ups
  • 4 Strict Pull-ups
  • 10 Weighted GHD Sit-ups (20#)

The pull-ups were harder than I expected. Doing my best to keep all of these strict reps with a hollow body. No issue on the GHDs.

E3M – 6 Sets

  • 10/10 Landmine Rows (80#)
  • 30 Shoulder Taps (feet on jerk blocks)

Push Press

Pause 2 seconds in the dip and 2 seconds overhead.

  • 5×45#
  • 5×95
  • 2×125
  • 2×150
  • 2×165
  • 2x5x180
  • AMRAP 192.5

Used the assigned percentages. The AMRAP to finish was a nice twist. I got 6 reps, but couldn’t press out the 7th. The dip pauses really start to add up.

Back Squat

  • 6×45#
  • 6×135
  • 2×205
  • 2×245
  • 2×275
  • 3x5x295
  • AMRAP 295

Was a little worried with this volume since I had been off squatting. Really happy to get 10 solid reps in the last set.

Hang Snatch

Pause 2 seconds in the hang above knee and 2 more seconds in the OHS. End at no more than 80% of max snatch.

  • 2×45#
  • 2×75
  • 2×95
  • 2×115
  • 2×135
  • 2×155
  • 2×165
  • 1×175

I put on the straps for the last 3 sets, maybe it was even 4. Went miss, make, miss with 175#.

Part of the CrossFit class was programmed to do 50 burpees. It’s about the only workout I can beat one of my friends, Michelle, at. She was asking about my previous time, but was still unable to beat it. To be fair they just got done doing “Fran,” but it’s not something that affects her engine and she hadn’t been able to beat me last time fresh. I was in the middle of my squats when the 4:30 class did it, but was at a good time to jump in with the 5:30 class.


  • 50 Burpees

Managed 2:16 for a PR by 2 seconds. Still have the 👑! I could improve if I can hold on to my speed burpees a little longer to start and if I could not fall of as much on pace during the middle. Beginning and end are pretty solid though, being able to get in a bunch of speed burpees to finish up.

Took a little rest before finishing up my lifting.

Snatch Lift Off

  • 5×215#
  • 3x5x235

Wore lifting straps for all sets.

20 minute ROMWOD at night.

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.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s