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12th JAN 2015: Lifting, BW strength, 10 min AMRAP + 5K running

12 Jan

Effective training session @ CrossFit Copenhagen.

Lifting

Haven’t done weightlifting since 31st DEC 2014. Rusty in the beginning but got better.

Snatch: 35 kg (3 reps) – 45 kg (3 reps) – 50 kg (2 reps) – 55 kg (2 reps) – 60 kg (1 rep) – 55 kg (2 reps) – 60 kg (1 rep)

C&J (2+2): 45-55-65-65-60 kg

Back squats: 45 kg (4 reps) – 65 kg (4 reps) – 75 kg (4 reps) – 85 kg (3 reps x 3)

Pump squats: 2 x 10 reps @ 55 kg

BW strength

2 x L-sit rope climbs

10 rope pull-ups (5 each hand)

WOD

10 min AMRAP:

15 burpees
10 OHS @ 30 kg

Result: 6 rounds + 1 rep

Finisher

3 x

12 GHD sit-ups
12 GHD back ext

Endurance

5 km running in 22 min

Nice and easy!

2015/01/img_7317.jpg

Pic: home made spicy thai soup – tasted amazing yesterday and even better today.

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