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30th DEC 2014: Strength + box jump/DL WOD

30 Dec

Fast training session @ CrossFit Copenhagen today.

Lifting

Snatch with 2 sec pause at knees + squat snatch: 35 kg (3+3 reps) – 40 kg (2+2 reps) – 45 kg (1+2 reps) – 50 kg (1+1 rep) – 55 kg (1+1 rep) – 60 kg (1 rep – only snatch with pause at knees)

Back squats (5 reps): 55-65-75-77,5-80-77,5-75 kg

DB bench press: 4 x 12 reps @ 2 x 16 kg DBs

WOD

21-15-9 reps:

Deadlifts @ 70 kg
Box jumps 20”

That’s it!

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