Wake Up

Felt ok this morning, but maybe there wasn’t enough time yet for me to feel the effects of last night’s session. At the gym at 10 with the guys. I don’t remember the last time I was up and out of the house that early. I actually had to set my alarm to make sure I got up earlier than usual so I could eat something and be ready.


Imagine that, another 3RM.

  • 2x3x20kg
  • 3×40
  • 3×50
  • 3×60
  • 3×70
  • 3×75
  • 3×80
  • 1×85, miss
  • miss, 3×85

Happy to have fought and made that final set. I’ll take it since 90+ is usually where my consistency with singles goes out the window. I think I’ve done a TnG triple with 165, but never tried multiple reps at much more than. PR ✅

Bench Press

Three working sets of doubles with 90%.

  • 10×95#
  • 6×135
  • 4×165
  • 2×185
  • 2×215
  • 2×235
  • 2×245
  • 2x2x255

Was feeling good and it’s been 18 months or so since I tried a max, so I went bumped it up on the last two sets. Got ’em, but barely.

Back Squat

Three working sets of 4 @ 80%.

  • 4×185#
  • 4×225
  • 4×275
  • 3x4x305

Not used to this, but felt better than I expected.



4 Rounds

  • 10 OHS (95#)
  • 100 DU
  • 20 Russian KBS (70#)

I scaled back from the Rx 135#. Probably should have tried 115, but I’m fine with it. I incleaned the swings up from 53#. The dubs were by far the worst part. After hitting 60 unbroken in my second set of the first round I missed about 5 times to get the last 15-20. Each round I had way too many misses after 1 or 2 reps, which costs a lot of time. Overhead squats and swings were all unbroken. Finished in 11:52.

Will try to get in my final Tabata thruster day tomorrow, but we’ll see how I feel after going out tonight.

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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