Feeling a bit beat up today and originally planned a rest day, but switching it up to try to get on a schedule with Bryan.

Bench Press

  • 10×45#
  • 6×95
  • 6×135
  • 3×185
  • 3×205
  • 3×225
  • 3x3x235

Working sets at 85%. Wasn’t sure how it would go. Definitely felt awkward with so much weight on the bar after not having done much benching in a long time. Spotters said it looked easy though.

Dumbbell Bench Press

15 reps with 40# DBs. Yep, only one set. That’s the heaviest we have at the gym.

Dumbbell Fly

  • 15 – 20# DBs
  • 2×15 – 30# DBs

Strict Ring Dips

3×12 – all unbroken!

Skull Crushers

  • 12 – 20# DBs
  • 12 – 30# DBs

Was not pretty with the 30s. Felt like we should have had a wall of mirrors at the gym for this session!



  • Push Press (95#)
  • T2B

Have I not done enough push presses and gymnastics since Saturday? Unbroken on the first 3 sets and was hoping I’d be able to do the 20 but no way; went 12-8. Went 5 and 10 unbroken with toes to bar, then 6-5-4, and 6-5 before I hit my wall and had to finish with singles. Finished in 5:01.

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