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28th MAR 2015: Lots of squats, lifting, WOD (DL/box jumps), gymnastics

28 Mar

  

CrossFit Open 15.5 crew πŸ’™ Julius and Philip crushed 15.5 today. I’ll (maybe) give it a new try tomorrow.

Training at IK99 Weightlifting Club and then at Hellerup CrossFit today.

Sleep: 7 hours, feeling tired. Edema/swell: better in general.

Gymnastics and WOD was easy today. Lifting a little harder but still fine numbers.

Lifting

Back squats: 5 x 5 reps @ 100 kg

Snatch (2 reps): 45-55-60-63-63-65 kg

Squat clean (2 reps): 65-75-78-78-75-75 kg

Jerk from split: 4 x 3 reps @ 65 kg

WOD

7 rounds:

  • 3 sumo-deadlifts @ 95 kg
  • 10 box jumps 20”

Time: sub 5 min

Gymnastics

  • Strict HSPUs: 3 x 7 reps
  • Pull-up top hold: 3 x 25 sec (+5 sec in each set)
  • Negative pull-ups (7 sec down): 3 x 5 reps
  • 3 x 10 m handstand walk

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