Get It Overhead!

I’m feeling pretty sore in my shoulders from the HSPU yesterday and as the day goes on my ass is feeling those plyo lunges. Went in at 3:15 for some special OLY work and then stayed for the regular class.

OLY Warm-up

  • 500m Row
  • PVC Pass-thrus
  • 2 x 10 Pause Jerks with 45# bar

Jerks

  • 5x Jerk Short Step with 95#
  • Jerk from the Back – Doubles and Triples
  • Jerk from the Front – Doubles and Singles

I started off with 95# from the back, went 115#, 155#, and 185#. This was my first time doing any jerks from the back and they felt really weird. I only did a couple of singles at 185# because I don’t feel comfortable dropping that much weight back to my back and it felt uncomfortable to begin with. I need to do these once in a while to get the feel for them.

I dropped the weight back down to 155# and switched to jerks from the rack, doing a double there. Did a double at 185# and another at 205#. Then I was going to hit 225# for a single and Gayle asked if it was going to be a PR, so figured might as well throw another 5# on to make it 230# for a PR. Hit it easily without even punching under in fully. Upped it to 245# and pushed the weight forward instead of back, so failed. Fought it a bit and it didn’t feel too good on my low back.

Took a rest, made sure to punch under it, and got it up for a 20# PR. It was a little unstable over my head, but that’s fucking heavy. Gayle said I could have gotten my front foot out further too and got under it more. Did a good job of getting my head through though.

Class Warm-up

  • 3/3 World’s Greatest Stretch
  • 10/10 Scorpions
  • 10/10 Flamingos
  • 10/10 Legs Swings (F2B, S2S)

WOD

3 Rounds

  • 600m Run
  • 25 Pull-ups

I tried to push it harder on the run today and the temperatures are rising fast here in Phoenix, so that makes the running even tougher. Did all butterfly pull-ups again, but I’m having trouble stringing together more than 7 before I lose rhythm. Finished in 12:24.

Finisher

90s-60s-30s

  • DU
  • AbMat Sit-ups

This was actually part of the class warm-up, but I was finishing up my jerk PR when class started so didn’t do it at that time. Took some rest after the WOD and then knocked it out since there was plenty of time before the next class started.

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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