2021 AGOQ Events 4 & 3

Woke up sore but feeling better than expected. Went for a 2.73 mile walk at 9:30 to loosen up. Out in the garage at 3 after a nap.

Warm-up

  • 3:00 BikeErg (1,434m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats

2021 Age Group Online Qualifier Event 4

4RM Front Squat

  • 10×45
  • 5×95
  • 5×135
  • 3×165
  • 2×185
  • 2×205
  • 2×225
  • 4×250

About a week ago I hit a squat clean double with 220 so I was confident I could squat that for four reps. I put 225 on the bar and started the clock. If it felt good I’d stop after two reps and have a good idea of what to add to the bar. It did feel good and I had 250 in my head so that’s what I went with for my next set. Made it, but the third and forth reps were getting iffy so that was enough for me. I haven’t had that kind of weird on the bar in a couple of years.

Warm-up 2

  • 3 Sets
    • 40’ Tip Toe Walk
    • 10 Calf Raises
  • 20 DU
  • 5 Power Cleans (45#)
  • 5 Power Cleans (95#)

2021 Age Group Online Qualifier Event 3

15:00 Time Cap

  • 75 Cleans (135#)
  • 300 Double Unders

This one looked really bad on paper. In reality it was just really fucking boring. Keep picking up the bar for one more rep and then another one. I kept a pretty solid pace and finished the cleans at 7:45. Then I went 50-45-36-30-41-38-29-27-3 on the double unders to finish in 12:06.

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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