Gym time at 10am. Did Crossover Symmetry Activation to get started.

Hang Power Clean + Front Squat

  • 3x20kg
  • 3×40
  • 3×60
  • 3×70
  • 3×80
  • 3×85
  • 3×91
  • 3×97
  • 3×102

I think I put on the belt starting with 91 and also started dropping each rep there to save my grip. Catching the clean got a little ugly on the last rep or two, but was able to power everything.

Clean Deadlift

  • 5x80kg
  • 3×97
  • 2×113
  • 1×120
  • 1×130
  • AMRAP 140

All hook grip, which was no issue until the AMRAP, where it sucked! Could have done a ton more reps if I could hold the bar. Ended up getting 6. Probably should have went with straps on the last set so I could get the work on my legs and low back instead of my grip.

Pause Split Jerk

  • 2x20kg
  • 2×40
  • 2×60
  • 2×75
  • 2×86
  • 2×93
  • 2×98
  • 2×100
  • 2×102
  • 2×104
  • 2×106

Pause 2 seconds in the dip and 2 seconds in the split. Above 90 kilos was feeling really heavy. Did a pretty good job of getting the pause in all of the splits.

Much harder day than it initially looked like “on paper.” Was taking my time and was almost 2 hours by the time I did Crossover Symmetry Iron Scap and left the gym.

Wanted to get in some golf but storms are coming for the afternoon. Will get in the 22 min 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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