Hangin’ Snatch

Got to the gym at 10 and warmed up with Crossover Symmetry Activation.

Back Squat


  • 6×45#
  • 6×135
  • 3×205
  • 3×255
  • 7x3x285

Felt solid. Wore the belt for the 7 working sets.

Hang Snatch (above knee)

Pause 2 seconds above knee and 2 seconds in OHS.

  • 3x20kg
  • 3×40
  • 3×50
  • 2×55
  • 1×60
  • 1×65
  • 1×70
  • 1×75
  • 1×80
  • 1×85
  • 1×88
  • 1×90

Happy to not miss any of these this week. I was a bit toe-sy on the last couple, but saved them. Pretty sure the last two were both PRs from the hang.

Snatch Lift Off

  • 2x105kg
  • 2×110
  • 3x2x115

No straps and used a hook grip for all sets. These are tougher on my grip than anything else.

Finished up with Crossover Symmetry Iron Scap and was out of there in about 90 minutes. Was nice to have done the push presses last night.

After the Michigan game I laced up my shoes and hit the pavement.

Aerobic Capacity – Aerobic Threshold

  • 35:00 Easy Aerobic Run
    • 8x40s Fast Surges

I did the surges every 4 minutes starting at 3:00. Took me a few to settle in and then I started to notice my body naturally adjusting. I’d slow more after each surge for maybe 30-60 seconds, but then as my heart rate recovered my pace picked back up without me concentrating on doing it. Pretty cool actually. I went a total of 3.72 miles and then walked just over a half mile back to the house.

I’ll do a 21 min ROMWOD tonight, which completes 5 weeks.

On The Rings

Abs started feeling “Annie” last night, but didn’t seem as bad as usual. Out in the garage around noon to knock out part of today’s lifting and some gymnastics. Started with Crossover Symmetry Activation.

Pause Push Press

  • 5×45#
  • 5×95
  • 5×125
  • 3×150
  • 2×175
  • 1×185
  • 1×200
  • AMRAP 212.5

Pause in dip for 2 seconds and overhead for 2 seconds. I felt weak. Put on the belt for the final set and got 4 reps.

Gymnastics Strength

18:00 Alternating EMOM

  • 4 Strict C2B Pull-ups
  • 10 Ring Push-ups
  • 16 GHD Sit-ups

Could feel the sore abs on the GHD! Planned 7 rounds but stopped after my back started tightening up in the 6th round of sit-ups.

Conditioning / Skill

8 Rounds – Reverse Tabata

  • 10s Zeus DU
  • 20s Rest

Same as last time with 123 reps. My ankles were really stiff. From the dubs in “Annie”? Or maybe all of the saddle legs in ROMWOD? Hopefully not from the new running shoes?

Got to the gym a little before 5pm. Did some bottom squat hold before getting under the bar. Was nice having the push presses done.

Front Squat

  • 5x20kg
  • 5×60
  • 5×80
  • 3×93
  • 2×109
  • 1×118
  • 1×125
  • AMRAP 131

Put on the belt starting with the singles. Just under 289# for the AMRAP. Was able to get 4 reps. Starting to get my legs back.

Hang Snatch

  • 2x20kg
  • 2×40
  • 2×50
  • 60
  • 65
  • 70
  • 75
  • 80

Pause 2 seconds in the hang above knee and 2 seconds in the OHS. I missed one with 70 and then missed 85kg four times. Was getting it overhead no problem just out front or too much power and it was crashing an pulling me backwards.

Snatch Lift Off

  • 4x100kg
  • 4×106
  • 2x4x111

Used straps for all 4 sets. Felt easy.


E30S 5:00

  • 2 MU

Wanted to do something more and haven’t done a muscle-up workout since tweaking my shoulder at the end of December. Initially thought about continuing until failure but 20 reps was enough volume to get back in to it. Shoulders were definitely stretching out in the swings, so hopefully they feel fine tomorrow.

Will do a 20 min ROMWOD.

The One I Can Win

Out in the garage at about 10am for an accessory session.

E2M – 6 Sets

  • 2 Strict C2B Pull-ups
  • 4 Strict Pull-ups
  • 10 Weighted GHD Sit-ups (20#)

The pull-ups were harder than I expected. Doing my best to keep all of these strict reps with a hollow body. No issue on the GHDs.

E3M – 6 Sets

  • 10/10 Landmine Rows (80#)
  • 30 Shoulder Taps (feet on jerk blocks)

Push Press

Pause 2 seconds in the dip and 2 seconds overhead.

  • 5×45#
  • 5×95
  • 2×125
  • 2×150
  • 2×165
  • 2x5x180
  • AMRAP 192.5

Used the assigned percentages. The AMRAP to finish was a nice twist. I got 6 reps, but couldn’t press out the 7th. The dip pauses really start to add up.

Back Squat

  • 6×45#
  • 6×135
  • 2×205
  • 2×245
  • 2×275
  • 3x5x295
  • AMRAP 295

Was a little worried with this volume since I had been off squatting. Really happy to get 10 solid reps in the last set.

Hang Snatch

Pause 2 seconds in the hang above knee and 2 more seconds in the OHS. End at no more than 80% of max snatch.

  • 2×45#
  • 2×75
  • 2×95
  • 2×115
  • 2×135
  • 2×155
  • 2×165
  • 1×175

I put on the straps for the last 3 sets, maybe it was even 4. Went miss, make, miss with 175#.

Part of the CrossFit class was programmed to do 50 burpees. It’s about the only workout I can beat one of my friends, Michelle, at. She was asking about my previous time, but was still unable to beat it. To be fair they just got done doing “Fran,” but it’s not something that affects her engine and she hadn’t been able to beat me last time fresh. I was in the middle of my squats when the 4:30 class did it, but was at a good time to jump in with the 5:30 class.


  • 50 Burpees

Managed 2:16 for a PR by 2 seconds. Still have the 👑! I could improve if I can hold on to my speed burpees a little longer to start and if I could not fall of as much on pace during the middle. Beginning and end are pretty solid though, being able to get in a bunch of speed burpees to finish up.

Took a little rest before finishing up my lifting.

Snatch Lift Off

  • 5×215#
  • 3x5x235

Wore lifting straps for all sets.

20 minute ROMWOD at night.

Get It In Early

Yesterday I was so sore! Walking 18 holes and squatting down to line up putts was not comfortable. The heat and humidity was some of the highest of the summer, which didn’t help either. I did a 46 minute ROMWOD later in the evening.

This morning I was out in the garage at about 8am to get in day 3 of week 1 before heading to the golf course and to beat the heat.

Push Press

Pause in dip for 2 seconds and pause overhead for another 2 seconds.

  • 5×45#
  • 3×85
  • 3×115
  • 3×145
  • 4x5x175

Pausing in the dip is tough and it was hard not to do a very small extra dip to drive back up. I work my knee sleeves all workout this morning and put on my lifting belt for the working sets due to bringing the bar back down so many times. I used the assigned weight, but cut the sets down from 6 to 4 due to time constraints and still easing back into it.

Back Squat

  • 5×135#
  • 5×205
  • 5×235
  • 4x5x265

Felt much better than the front squats on Monday. Was able to go with the assigned weight, but again cut it 2 sets short.

Hang Snatch

Pause 2 seconds above knee and 2 seconds in OHS.

  • 2×45#
  • 2×75
  • 2×95
  • 2×115
  • 2×135
  • 2×145
  • 2×155
  • 2×165

Not supposed to use more than 80% (175), but I was happy to hit 165. I almost lost my grip on the 2nd rep with 155, so I dropped the bar between reps with 165 to reset completely.

Snatch Lift Off

  • 5×200#
  • 3x5x220

Supposed to use 90-100% of full snatch 1RM. First set at 90% felt good so I went to 100% for the others. Much better than the snatch deadlifts felt the other day, but I think the pauses probably had something to do with how heavy it felt that day. I did use lifting straps for all sets of these.

Decided to ride in the cart today on the golf course with another hot day; two in a row would have been a bit much. Headed out to the garage a couple of hours after getting home for a 2nd session. Warmed up with Crossover Symmetry Activation.


6 Sets

  • 3 Strict Chin-ups (knees up)
  • 6 Evil Wheels
  • 8/8 Landmine Rows (80#)

As you can see I also had a 25# plate holding down the end of the bar, which added some more weight. Played around with different grip positions for a few sets too.


  • 1,000m Ski Erg

My previous best was 3:45.6 almost 2 years ago. Number in my head was a 1:45/500m average but 20 seconds in I knew that would be a bad idea. Early on 1:47-1:48 was feeling good. Then things started to take a turn similar to how they do on the rower. Managed 3:36.9 for a nice PR.

Finished up with Crossover Symmetry Iron Scap and then a 22 minute ROMWOD later.