Long Nap

I can’t believe the front of my shoulders didn’t get really sore from the 325 burpees like they always do when I’ve done 150+ reps. My upper body is a bit tight from a combination of things though. Out in the garage at 10am.

Warm-up

  • 3:00 BikeErg (1,500m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • Power Cleans
    • 5×45
    • 5×95
    • 3×135

Weightlifting

  • 4:00 EMOM
    • 3 Power Cleans (155-165-175-185)
  • 3:00 EMOM
    • 2 Power Cleans (195-205-215)
  • 4:00 EMOM
    • 1 Power Clean (225-235-245-250)

I went TnG on all of the triples and then singles. Had only programmed three minutes of singles, but it was feeling good, so did one more. I think it’s been almost two years since I’ve done over 245 so that felh good!

Conditioning

E3M – 7 Rounds

  • 10 Box Jumps (24″)
  • 10 Pull-ups
  • 10 C&J (75#)

I did step downs in round one and then jumped down (no rebound) the rest of the way. I wore grips, but didn’t put my fingers through the holes and it was really comfortable; been a long time since I’ve done that. Round times were 1:11, 1:06, 1:05, 1:06, 1:05, 1:04, and 1:01. Felt really good. Could make this 10 rounds if we ever repeat it.

Midline

3 Rounds

  • 8/8 Plank Row and Tricep Kickback (20#)
  • 8/8 Plank with Front Raise (12#)
  • 16 alt Plank T Extension
  • 8/8 Plank Knee to Elbow
  • 1:00 Rest

Took me 10:32 to finish.

Accessory

  • 2x30s Dead Hang Partner Push
  • 3 Sets
    • 10/10 Wrist Curls (15#)
    • Wrist Roller (5#)
    • 5 Handstand Kick-ups

Working on handstands with these movements isn’t a great idea.

I was exhausted and took nearly a 90 minute nap in the afternoon. Need to get my nightly sleep back on track.

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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