More Scaling

The rest day was good yesterday. In at 5:30 tonight. Skipped the assigned warm-up because there was enough shit to get done, especially with 4 of us working in on the lifts.

Back Squat

Work up to 3×8, adding 0-5-10 pounds over last week (70%).

  • 8×45#
  • 8×155
  • 6×205
  • 4×245
  • 3x8x275

My left quad feels a bit like when I couldn’t pistol squat for almost a year on the one leg. The weight was no issue though, even for the higher reps. Really liking how squats have been feeling on this program and have been able to get through without tweaking my back.


Work up to a daily 3RM.

  • 3×45#
  • 2x3x95
  • 3×135
  • 3×155
  • 3×175
  • 3×190 (PR)

Missed the first rep at 190 but then got 3 no problem. Beats the triple from 2 weeks ago for a 5 pound 3RM PR. Starting to get a lot more consistent with this type of load, where I’ve typically started to miss, even though I never should considering I can hit them for powers.

Barbell Cycling

3 Sets – E90S

  • 12 TnG Snatch (95#)

Fun stuff! Took me about 26 seconds each set.


10:00 EMOM (alt)

  • 18 cal Row
  • 12 OHS (95#)

I had a feeling this would become horrible and I was right. When I got on the rower for the 4th time I could not put any power into it so I dropped my reps down to 14 calories and 10 overhead squats for the final 2 rounds of each.


The goal was to get up to 40 muscle-ups, trying to hit a consistent number every minute. When I looked at this I thought in an ideal world I’d be able to do 4×4 and 8×3. After the conditioning EMOM I had high doubts. I did 2 sets of 4 which felt pretty good, but then dropped to sets of 3. After 4 sets of those I decided to call it for the day. My right shoulder was starting to feel weird. 20 reps was good enough for me, especially when we have MU in a WOD tomorrow.

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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