I got some nice bruises from the Friday hang snatches and my traps were sore. Took a couple of rest days for the holiday. Today was another birthday. Drove home from “up North” and rushed to the gym to lift with Alex at 4:30.


  • Bottom Squat Hold
  • Snatch Complex (3 Snatch DL + 3 Muscle Snatch + 3 Snatch Press + 3 OHS)
    • 2 Sets @ 20kg
    • 1 Set @ 40kg


  • 1x3x50kg
  • 3×60
  • 2×70
  • 1×75
  • 1×80
  • 3x1x85
  • 2x1x80

I was fighting too much with 85 and didn’t want to hurt myself so I backed off.

Clean Pull

  • 3x70kg
  • 3×90
  • 3×110
  • 3x3x115

All hook grip. Oww!

Thruster Attack Week 7 Workout 1

  • 3 Cycles
    • 4 Rounds
      • 20s Thrusters (65#)
      • 10s Rest
    • 1:00 Rest

Went with 9 reps each set again. The damn timing app I was using starting throwing up some full screen ads during my rest going into the final cycle, and then locked up, so I may have gotten some extra rest. Still sucked though. Jumped on the Airdyne for 5:00 and did 1.44 miles to cool down.

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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