After getting sick the past few days, overall deprivation of sleep due to the awesomeness of alaskan summers, combined with a hip injury which has taken its toll on me mentally, and the lack of motivation after being demolished by the crossfit open workouts, i needed a day like today. I have been feeling weak (minded) for a few months now and this brought my confidence back. I have a long ways to go and need to work my ass off day in and day out and take this hip injury seriously with PT and rehab.

Box Squat 6×2; 275, 295, 315, 335, 355, 375
80% x AMRAP (300) = 10 reps

5×5 RDL; 225, 245, 265×3

3×10 back extensions and unweighted (GHD) reverse hypers.


EMOM for 10 min squat snatch x 1 rep @ 75% of 1RM (150)

DE DB bench press 2×15 reps @ 30% + band (40#dbs, blue monster minnie)

C2B pull up w/ 1 sec pause at top, 5×5 reps on the 1 min

100 bandie press downs
100 bandie rows
100 V-ups


Snatch heavy single 175
Split jerk from behind neck 3″rm” 220(from blocks)
80% by max reps:12

Pull a sled 500′ hand over hand (rope) 190#

10 min amrap: Row 2k, double unders.
7:33.3, 135