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23rd FEB 2015: 1 rep back squat @ 112,5 kg, 3 rep snatch balance @ 77,5 kg, snatch combi @ 67,5 kg + cool WOD from Regionals 2014

23 Feb

Edema/swell: worse than the past 2 days. Sleep: 8 hours.

Super lifting session @ IK99 with Hargett.

Lifting

Back squats: 100 kg (3 reps) – 105 kg (3 reps) – 110 kg (1 rep) – 112,5 kg (1 rep) #shouldhavedone2reps@110kg

Snatch balance (3 reps): 65-65-70-75-77,5 kg

Snatch pull + snatch: 55 kg (2+2) – 60 kg (2+2) – 62,5 kg (1+2) – 65 kg (1+1) – 67,5 kg (1+1) #yay!

Thrusters finishing on toes (6 reps): 45-47,5-50-50 kg

Good mornings: 4 x 10 reps @ 35 kg

– BREAK –

I’ve decided to join CrossFit classes when it fits my schedule in order to push myself harder in WODs. I joined an advanced class today at CrossFit Copenhagen. Good fun + tough!

Strength

Strict pull-ups: 5-4-3-2-1 reps

Push-ups: 3 x 10 reps

Warm-up

4 rounds:

10 KB swings @ 16 kg
5 burpees (stop in plank position)
5 ring rows

Rowing

3 rounds:

1st min: rowing (pace 2:10-2:30)
2nd min: rest
3rd min: all out rowing
4th min: 8 strict T2B

WOD

21-15-9 reps:

Front squats @ 60 kg *
Strict handstand push-ups
Burpees over the bar

* bar taken from the ground

Time: 11:09 min

IMG_0382

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