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5th AUG 2014: Light lifting dag + CrossFit

5 Aug

Strength

Back squats (4 reps): 45-65-75-85-95-100 kg

Easy reps! Happy, since I skipped my back-off squats yesterday, because they didn’t feel good!

WOD # 1

7 rounds:

100 m run
5 squat cleans @ 60 kg
1 ring muscle-up

Time: 16:02 min

Still pacing WODs with MUs in. All reps were good though. Did both this WOD + the thrusters/pull-ups WOD in running shoes. Wasn’t really thinking. No problem though.

– 3 min break –

50 burpees

Time: 2:50 min

Endurance

10 x 100 m sprints on the rower

* 60 sec rest

Pace/500 m: 1:40/1:38/1:37/1:38/1:39/1:40/1:37/1:37/1:39/1:40 min

– 5 min break –

WOD # 2

3 rounds for time:

15 thrusters @ 30 kg
12 butterfly pull-ups

Time: 3:00 min flat

Supposed to be a 2:30 min time cap and a repeat with a +30 sec time cap until I made the time, but only did it once. It was hard!

Finisher

20 GHD back ext
60 sit-ups @ 15 kg
60 Russian twists @ 15 kg

Lifting

Short day by Catalyst athletics. I love it!

Power snatch + overhead squat (3+3 reps): 45-55-55 kg

Power clean + power jerk (3+3 reps): 55-67,5-67,5 kg

Clean pulls: 2 x 4 reps @ 85 kg

Nice and easy!

Distance biked

4 x 10 km

Thanks to Mainz for keeping me company – and having shawarma with me 🙂

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#Selfie #NewCasallTop

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