Was planning to beat the heat and lift before golfing so I woke up early. Wasn’t feeling it though so I got in a 21 minute ROMWOD instead. Walked 18 holes and it was a sticky one today. Was already getting one of my headaches on the 14th hole. Ate, relaxed, and took a long cold shower before getting to the gym at 5:30, still with the head pounding. Started with Crossover Symmetry Activation.

Snatch Push Press + 3 OHS

Three second pause in bottom of each squat.

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

Went 10 pounds heavier than last week and was much more stable overhead.

Tall Power Snatch + OHS

  • 3×45#
  • 3×75
  • 3×95
  • 3×105
  • 3×115
  • 3×125
  • 3×135

Started using straps with 95#. By the end of the first week my hands felt raw. Not going to let that happen this week. I remember a triple with 145 being a struggle in the squat and this was pretty easy for powers.

Snatch Deadlifts

Three second pause above knee on descent.

  • 5×185#
  • 5×205
  • 2x5x215

Used straps for all sets, but still uncomfortable on my thumbs.

Bench Press

  • 5×45#
  • 5×95
  • 5×125
  • 5×155
  • 5×185
  • 5×205
  • 5×225

Been wanting to get in a bench session for a weeks since my last heavy session fell off on BTWB and I haven’t benched 200+ since January. Since today was pretty light and low volume it seemed like a good day for it. Felt much heavier than it should have, being 15# below my best set of 5.

Finished with Crossover Symmetry Iron Scap.

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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