I’ve been getting my sleep back on track for the last week.

Today is the first day of the Open prep cycle on the Hybrid Performance Method WOD program. Already noticing less lifting programmed this week (except today). Kind of cool that they put you through a warm-up “WOD” every day.

Warm-up – 5 Sets

  • 5 Front Squats (45#)
  • 5 Shoulder Press (45#)
  • 5 Close Grip OHS (45#)
  • 5 Sotts Press (45#)
  • 5 Box Jumps (30”)

Back Squat

Three working sets of 8 @ 70%.

  • 8×45#
  • 8×135
  • 8×205
  • 4×235
  • 3x8x265

Guess we could have started at 135 since we already did a bunch of squats with the empty bar. I’m getting better at making bigger jumps in many of the lifts, which is necessory or we’ll be in the gym all damn day to finish. Weight is feeling good but about sick of so many squats. That’s 5 back squat days in the last 8 I think. Looks like it might be dropping to once a week and once a week with front squats.


Work up to a daily 2RM.

  • 4×45#
  • 2×95
  • 2×125
  • 2×155
  • 2×175
  • 2×190
  • 2×200
  • 1×210 (miss-make-miss)

Wanted to get at least 190 today and got a 5# PR with the 200# 2RM. No reason I should be missing the 210 because I can get the weight up there easily. I think missing heavy snatches is what aggravates my back because I was starting to feel it there and it’s lit now.

Barbell Cycling

E90S – 4 Sets

  • 9 TnG Power Snatch (115#)

Going in, I honestly didn’t think I’d be able to do all 4 sets, but there was no issue and we actually got faster each round. That was fun. First round was about 26 seconds, not sure on round 2, and the last two rounds were both 21 seconds. This is nothing compared to what Rich and his crew recently did…


  • 500m Row
  • 15 OHS (95#)
  • 500m Row
  • 20 OHS
  • 500m row
  • 25 OHS

Didn’t row as fast as I should have. The 15 and 20 overhead squats were unbroken and then I went 15-10 to finish at 10:58.


8 Rounds (Reverse Tabata)

  • 10s C2B Pull-ups
  • 20s Rest

I figured it would be a good time to break in my grips more, which I haven’t used much since getting them at Regionals last year. I was sliding all over the place losing my grip. I should have chalked them up. Silly! Took them off after the 3rd or 4th set. Went with 6 reps in the first round and then 4s the rest of the way.

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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