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24th MAR 2015: 3RM back squat @ 110 kg (PR), barbell WOD, gymnastics + intervals

24 Mar

  

Number 6 in Denmark after 4 weeks of Open WODs. Not bad taken into consideration how ill I’ve been.

Sleep: 8,5 hours. Edema/swell: less than yesterday. Fine training session @ CrossFit Hellerup with lots of celebs (Julius, Hedelund, Mons, Søren & Polle)

Strength

Back squat: 105 kg (3 reps) – 110 kg (3 reps) PR – 115 kg (1 rep)

WOD

5 rounds of the complex (unbroken):

  • 5 deadlifts
  • 5 hang power cleans
  • 5 front squats
  • 5 push jerks
  • Rest as needed between sets

Performed @ 55-56-57-58-60 kg

Gymnastics

3 rounds:

  • Handstand walk
  • 2 x L-sit rope climb

Endurance

With a running clock:

Rowing – 5 sets (total time: 25 min)

  • 6 x 20 sec on, 20 sec off
  • 1:20 min break

Airdyner – 1 set (total time: 5 min)

  • 6 x 20 sec on, 20 sec off
  • 1:20 min break

WOD – 1 set (total time: 5 min)

  • 3 x 20 sec on, 20 sec off: max reps burpee box jumps 20”
  • 3 x 20 sec on, 20 sec off: max reps thrusters @ 30 kg

Distance biked

12 + 5 + 5 km = 22 km

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