Bounce Muscle

I slept great again, but am already pretty sore from yesterday. Went to the 4pm class.

Warm-up

  • 3 Rounds
    • 10 PVC Pass Throughs
    • Front Rack Stretch
    • 10 Air Squats
    • World’s Greatest Stretch
  • 7 Hang Power Cleans + 7 Front Squats + 7 Push Jerks (45#)
  • 5 Hang Power Cleans + 5 Front Squats + 5 Push Jerks (95#)

Conditioning

30:00 EMOM (alt)

  • 1: 7 Hang Power Cleans + 7 Front Squats + 7 Push Jerks (95#)
  • 2: 12 T2B
  • 3: REST

I scaled way back from the Rx weight of 135#. 210 reps with the barbell is a lot! I also cut back from 15 toes-to-bars to 12 and did 5-4-3 each round. 120 T2B in one workout is insane, let alone 150. I was double bounce muscle cleans, kept a really quick pace on my frost squats, and kind of a combination between push press and push jerk. Was able to complete the barbell complex in under 30 seconds each round. In round 7, the feel of it completely changed, especially with the overhead, but I kept up the pace. I work grips for the T2B and they felt pretty good throughout. I was able to do 15 unbroken at the end, so probably could have done all 15 with something like 6-5-4.

I have a feeling my body is going to be hurting for a few days after this.

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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