Quick chiro appointment before the gym.


  • 5 Strict Pull-ups
  • 5 Strict Chin-ups
  • 5 Strict Pull-ups
  • 5 Strict Chin-ups
  • 20 Air Squats
  • DB Squat Snatches
    • 25-35-45-50# (1 or 2 each arm at each weight)

Figured I should at least try some squat snatches. First couple felt weird because I’d never done one before. Much easier than I expected them to be. Wouldn’t mind seeing those in the Open considering how many people will have a problem doing them. Doubt Castro would pick them though.

Skipped out on 3×3 deadlifts @ 85% because I don’t want to aggravate my back going into week 1. So I did a little benching until the guys were done.

Bench Press

  • 10×45#
  • 6×95
  • 3×135
  • 3×165
  • 3×195
  • 3×225

I started pausing each rep either with 95 or 135.


20:00 E2M (alt)

  • 50 DU
  • 20 Weighted Step-ups (2×20# DBs, 24″)

Missed after 44 dubs in the first set, but got the other 4 sets unbroken. Weighted step-ups were taking about 55 seconds. I really like this aerobic work each week.

3 Rounds

  • 10 Deadlifts (225#)
  • 20 Toes to Rings
  • 30 cal Row

Scaled back the deadlifts from 275# and made it my goal to go unbroken each round, which I did. Used the rings instead of bar for T2B to save my hands and switch it up. Was able to do 2 sets of 10 every round. Such a difference from the bar. Tried to keep around 1,200 cal/hr on the rower in the first 2 rounds and then picked it up in the 3rd. Finished in 10:45.

Bring on the Open!

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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