Three Hundo

Back to work this week! I took a couple of rest days to start the week. I did do a 22 minute ROMWOD on Monday though and today I did a 20 minute during lunch. Out in the garage around 4pm


  • 5×45#
  • 5×95
  • 3×135
  • 2×165
  • 2×185
  • 2×205
  • EMOM
    • 5x1x215
    • 5x1x230
    • 5x1x242.5
  • Heavy Single
    • 255
    • 265
    • 275
    • 285
    • 300 (PR)

I was working on a shallow dip (still gets deep the heavier the load is) and getting under the bar instead of pressing out too much. The reps were feeling snappy and had no issues with the EMOM, where I started to struggle in the first week of the program and this was heavier. I almost stopped at 275 but it was feeling so good and looked smooth on video that I went again. After 285 I actually loaded 295 on the bar. But said fuck it and threw on the 2.5s. Why go for a PR of less than 2 pounds (133kg or 293+ pounds) when I was so close to that big number. Even after all of the volume it felt so much better than a couple of weeks ago when Alex and I tried. Excited!!

Push Press

  • 2x5x178.75#
  • 3x5x191.25

Squeezed out every last pound of the % by using my fractional washer plates. 🙂 These didn’t crush me either this time around, heavier. Wonder if I’ll be sore again though.

Back Squat Jump

  • 3x3x95#


5 Sets

  • 20s L-sit (rings with bent knees)
  • 40s Rest

4 Sets

  • 16 K2E with twist (alt)

I will try to get in the next 23 min ROMWOD tonight to make up for yesterday. Could probably use it after throwing my body under so much weight.

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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