Know When

Forgot to mention yesterday that my back was acting up pretty often on the golf course. The crazy thing is I never feel it during a swing; it is always when I’m standing around on the tee box or on the green. Did a 22 min ROMWOD this morning to make up for yesterday’s miss. Went to the gym around 1pm.

Back Warm-up

3 Sets

  • 10 Reverse Hyper (210#)

Back Squat

Pause 5 second on the 1st rep of each set.

  • 6x20kg
  • 6×60
  • 2×90
  • 2×107
  • E2M – 6 Sets
    • 2×120

Put on the belt starting with 107 to help protect my back, though I’ve done this whole squat session without the belt previously.

Snatch balance + OHS

  • 3+1 20kg
  • 3+1 40
  • 3+1 50
  • 3+1 56
  • 3+1 61
  • 3+1 66
  • 2+1 70
  • 2x 2+1 75
  • 1+AMRAP 61

Put on the belt with 70kg. Dropped every snatch balance to my back for the next rep. Did have one miss on the 2nd rep of the first set with 75. Thankful for no pauses on these today. Managed 10 reps on the AMRAP.

Snatch with 3-second lift-off

  • 3x20kg
  • 3×40
  • 3×50
  • 3×60
  • 3×65, 2×65
  • 3×70, 2×70
  • 2x2x75, 1×75

Missed 3 times with 75 and then after a miss at 80, I was going to continue with no more tempo lift offs. When I missed the first full snatch I could tell I was favoring my back. Ended the session, missing out on the 5 reps with both 80 and 85. Missed all the C&J as well. Live to lift another day.

I’ll do another ROMWOD tonight for 20 minutes and maybe get out the TENS unit.

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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