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13th FEB 2014: 100% CrossFit training!

13 Feb

Light and fast CrossFit day with Philip! Great training – good energy!

Warm-up

2 km running

Then

3 min jump rope (singles)

Conditioning # 1

3 rounds (rest 1:1)

10 pull-ups
10 thrusters @ 30 kg
10 burpees

Time: 1:05 min each round

All unbroken!

Conditioning # 2

10 min AMRAP:

35 double-unders
20 ring dips
10 hang squat snatch @ 40 kg

Result: 4 rounds

DUs: unbroken. Snatch: unbroken. Ring dips: 2 sets/round. Went super well!!!!

Finisher

A) L-sit hold on rings: 60-35-25 sec

B) Sit-ups: 2 x 65 reps @ 5 kg

C) GHD back ext: 2 x 22 reps

D) Strict C2B chin-ups: 9-8-8 reps

Distance biked

20 km

That’s it!

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