Unexpected Terribleness

My lower body is really tight from the Monday squatting. Went to the 4pm class.


4 Rounds

  • 10 Jumping Jacks
  • 10 PVC Passes
  • Front Rack Stretch
  • 5 Hand Release Push-ups
  • 5 Air Squats

Power Cleans

  • 5×45#
  • 5×95
  • 3×135
  • 3×165


10:00 EMOM

  • 3 Power Cleans (185#)
  • 12 Push-ups

Went with the RX+ of 12 here over the Rx of 10. The Rx++ was 15, but that seemed like a stretch and I’ve done a lot of burpees and push-ups over the last week and a half. Rested five minutes before the next part.

10:00 EMOM

  • 14 Russian KB Swings (53#)
  • 14 Air Squats

Also did Rx+ here instead of doing 12s, however I didn’t do American swings. Rest was another 5 minutes before going on to the midline work.


3 Rounds

  • 15-20s RKC Plank
  • 40-45s Plank
  • 1:00 Plate Sit-ups (45#)
  • 1:00 Rest

It was a one minute plank so figured I’d make it harder by doing the first 15-20 seconds RKC style. The plate sit-ups were the worst part of the programming by far! I managed 17-15-14 reps.

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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