PR Twice

Another great night of sleep, so I’m feeling great.

Warm-up

  • 400m Run
  • 2x
    • 10 Groiners (5 each leg)
    • 10 Supermans
    • 10 PVC Sit-ups
    • 10 KBS

I used a 35# KB for the warm-up swings.

Strength

3-2-1-3-2-1 Back Squats with 2-3m rest between sets

Sort of a weird rep/set scheme, but it actually worked out really well. Warmed up with 6 reps of just the bar and then 6 reps at 135#. For working sets I used 185# (3), 195# (2), 205# (1), 195# (3), 215# (2), and 230# (1). The 230# was a PR and we had time left so I went for 240# and got another PR. Squats felt great today. As the weight got heavy I made sure to take a deep breath and hold it until the bottom of the squat. I always forget to focus on that and it really helped to keep everything tight and ready for the way back up.

WOD

10m AMRAP

  • 5 Burpee Pull-ups
  • 10 KBS
  • 15 DB Walking Lunges

No hiding out in this WOD. Everything was pretty intense. The pull-ups weren’t too bad because it was mostly a jump from the burpee. I used a 62# KB for the swings and held 45# DBs for the lunges. I was able to finish 4 rounds plus 5 burpee pull-ups, 10 KBS, and 10 of the DB walking lunges.

Only one week left in Phoenix after today and then it’s back to Michigan. I’m going to miss the 9am crew at CrossFit Full Strength!

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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