Hold On

My glutes are a little sore from the lunges. Went to the 4pm class.


  • Bottom Squat Hold
  • Dead Hang
  • Shoulder Stretch
  • 5 Rounds on the Rower (went about 1,250 meters)
    • 30s Easy
    • 30s Hard
  • 10 Muscle Snatch (45#)
  • 10 Overhead Squats (45#)
  • 10 Snatch Balance (45#)
  • 10 Snatch (45#)


Squat Snatch

  • 10×45#
  • 3×75
  • 3×95
  • 2×115
  • 1×135
  • 1×145
  • 1×155
  • 1×165
  • 1×170
  • 1×175
  • 1×180
  • 1×185

As I got to 170+ I really started thinking about punching the bar in to position. My only miss of the day was the first attempt at 180, but I got it on the next try. Last time I snatched 185 in the squat was during 17.3 over a year and a half ago! Shoulders and back are still getting used to the weight. With my last few attempts I had to make sure I was stable in the hole before standing up.


5 Rounds

  • 5 T2B
  • 5 Pull-ups
  • 5 Bar Muscle-ups
  • 250m Row
  • 1:00 Rest

I thought this was going to get nasty and it ended up going much better than expected. My bar work has improved more in the last 1-2 months than it ever has. I’m still not attempting butterfly pull-ups, which would speed things up too. Coming off the bar between movements allowed me to stay unbroken when I was up there. I rested a little extra before the bar MU and was able to hit every set of 5. Coasted a bit on the rower in the 1:55-1:58/500m pace range for the first 4 and then kicked it in for the final pulling a low 1:40-ish pace. I finished at 14:16 with rounds times of 1:58, 1:59, 2:04, 2:04, and 2:11.

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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