Not Even An Hour


  • Bottom Squat Hold
  • Shoulder Stretching
  • Ladder Footwork Drills
  • 5 Power Snatch (45#)
  • 3 Power Snatch (75#)

Getting better at some of the drills. One leg is definitely dominant.


8:00 AMRAP

  • 10 Power Snatch (75#)
  • 10 Bar-facing Burpees

Unbroken every round on the snatches. Getting the hang of my new bar-facing burpee steps better and better each time I do them. Dare I say I’m starting to enjoy them? First round was done in just over a minute, which I knew wasn’t sustainable, but I think is good for me instead of always pacing so much. Good to push the gas more. Finished 5 Rounds plus the 10 snatches.

Skill & Midline

  • 4 Tabata DU
  • 40s Rest
  • 4 Tabata Supermans
  • 40s Rest
  • 4 Tabata DU
  • 40s Rest
  • 4 Tabata Hollow Rocks

Basically just 1 Tabata round off between movements. Never missed a double under and think the Zeus rope is really helping with shoulder fatigue. I got 149 dubs, 44 Supermans, 150 dubs, and 72 hollow rocks.

Overhead Stability / Carry

  • 600m OH Single-arm KB Carry (44#)

Increase in distance, so went lighter. Switched arms about every 100 meters.

We finished in less than an hour today. Will get in a 21 min ROMWOD at some point.

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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