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26th APR: Sweet Saturday Session!

26 Apr

Warm-up

3 km running

Then

3 x

15 GHD back ext
15 GHD sit-ups
15 push-ups

Then

2 x 8 T2B
2 x 8 DB thrusters (2 x DBs @ 17 kg)

Lifting

Power cleans (3 reps): 45-55-65-70-70 kg

Front squats (3 reps): 45-65-75-85 kg

Push press (4 reps): 45-55-60-60-60 kg

Clean pulls from deep hang (below knee, 4 reps): 65-85-85-90-90 kg

Finisher

3 x 10 m handstand walk

3 x 30 Russian twists @ 16 kg KB

Some CrossFit skills

2 x 5 strict pull-ups + 10 butterfly pull-ups

Overhead squat @ 62,5 kg: 10 + 5 reps (super easy)

Complex: 1 power clean + 1 thruster + 1 jerk @ 65 kg (light)

Then

5 rounds:

12 T2B
12 box jumps 20”

Distance biked

2 x 7 km

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