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30th MAR 2015: 70 kg snatch (low hang), 85 kg C&J, 101 kg front squat + gymnastics

30 Mar

   

Day # 51 eating clean. 

I had planned an active recovery day after doing CrossFit Open WOD 15.5 two times in 3 days = DOMS. It didn’t really go as planned, but I had a fun day.

First, gymnastics @ CrossFit Hellerup with Polle, Julius and Tomeu while cheering for Søren in 15.5. Then, lifting @ IK99 with Polle, Søren & IK99’ers.

Gymnastics

5 rounds:

  • 7 strict HSPUs + 5 kipping (EROM)
  • 7 supine ring rows

4 rounds:

  • 20 sec parallette L-sit hold
  • 20 sec superman hold

4 x 8 reps strict T2B

4 x 4 strict pull-ups (2 sec up, 2 sec down)

4 rounds:

  • 20 ring plank hold
  • 20 sec free handstand hold

Lifting

Repeating last Monday’s program. Took me a little longer to hit 70 kg in snatch again today. Added 5 kg to the C&J compared to last Monday (easy lift), and hit my PB minus 1 kg in front squat quite easy.

Snatch from low hang: 60 kg (2 reps) – 65 kg (1 rep) – 70 kg (1 rep, fail) – 63 kg (1 rep x 2) – 65 kg (1 rep) – 68 kg (1 rep)  – 70 kg (1 rep) PB

C&J: 65-75-80-85 kg (1+2 reps)

Front squat: 85 kg (2 reps) – 95 kg (2 reps) – 101 kg (1 rep)

http://youtu.be/GnVxuuhKCJw

Snatch deadlift to knees (3 sec hold): 4 x 4 reps @ 85 kg

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