5×3 More

Later start at 11 this morning so I could work on a project in the basement.

Warm-up

  • 3:00 BikeErg (1,532m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 3 Sets
    • 10 Superman
    • 12 Bird Dog
  • Power Cleans
    • 10×45#
    • 5×95
    • 3×135
    • 3×155
    • 3×175

Weightlifting

E40S – 10:00

  • 3 Power Cleans (10 @ 185, 5 @ 195)

Thrilled with that since about a month ago I did an EMOM of 3, using 185 for five rounds and 195 for five rounds. So this was an extra 5x3x185 in the same amount of time!

Conditioning

Partner WOD

  • 4 Rounds (each)
    • 15/10 cal SkiErg
    • 16 Single DB Box Step Overs (24/20″, 50/35#)
  • 4 Rounds (each)
    • 200/150m TrueForm Run
    • 24 Russian KBS (53/35#)

With Brandi, doing a round of the couplet while the other person rested. She went first and it took us 13:42 for the first couplet and a total of 25:38 or 11:56 for the second couplet. The first one was much worse, with the step overs really adding up.

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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