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3rd March 2015: Squats, heavy complex + WOD (DL @ 100 kg/strict HSPUs/jump squats)

3 Mar



Day # 24 eating clean.

Fast and effective training session at CrossFit Copenhagen (‘Fabrikken’, Hellerup)

Strength

Back squat: up to singles @ 100-105-110 kg

Super light!

Warm-up

2 rounds:

  • 10 butterfly pull-ups
  • 10 alternating OH pistols (broom stick)

WOD # 1

7 rounds:

  • 3 hang squat cleans @ 65 kg
  • 3 push jerks @ 65 kg
  • 6 burpees
  • 30 sec break

Result: each round in sub 60 sec

Barbell complex unbroken.

WOD # 2

3 rounds for time:

  • 5 deadlifts @ 100 kg
  • 10 strict handstand push-ups
  • 15 jump squats

Time: 4:02 min

Cool down

10 min rowing

Distance biked

25 km

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