Four Sections

I got just over 9 hours of sleep last night! I think my legs are going to get pretty sore from all of the squats yesterday. No time again for a Year of the Engine workout today. Went to the 4pm class.

Warm-up

4 Rounds

  • 10 Jumping Jacks
  • 10 Pass Throughs
  • 8 Air Squats

Power Clean & Push Jerk

  • 3×45#
  • 3×95
  • 3×135

Conditioning

  • 0:00-5:00
    • 1k Row (3:27.8)
  • 5:00-17:00 – Power Clean & Push Jerk
    • 135
    • 165
    • 185
    • 205
    • 225
    • 235
    • 245
  • 17:00-22:00
    • 1 mile Echo Bike (2:21)
  • 22:00-35:00
    • 21-15-9
      • Deadlifts (225#)
      • Handstand Push-Ups
    • AMRAP
      • Strict Handstand Push-ups

I thought about holding a 1:40/500m pace on the row, but didn’t want to completely destroy myself for the next 30 minutes of the workout. Only 16 seconds slower than my PR. I’ll take the push jerk considering my PR is 255! That bike started to burn before the half mile and then it was just holding on. My back was a little lit up from the last two C&J, so I took it nice and slow on the deadlifts. I went 6-5-5-5, 5-5-5, and 5-4. On the HSPU I went 6-5-5-5, 5-5-5, and 9. It took me 9:12 to complete, which would be a really slow Diane time. I rested until there were three minutes left when I decided to start doing strict HSPU. I started with a set of 5, then maybe a triple, some doubles, singles, and a double to finish, getting 21 reps.

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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