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3rd APR 2015: 120 kg back squat, heavy WOD, gymnastics + weightlifting

3 Apr

  Day 55 eating clean.

CrossFit @ CF Hellerup with Søren, Pia, Polle & Tomeu. Then weightlifting at BVK with Polle, Søren, Philip & IK99’ers.

Sleep: almost 12 hours. Edema/swell: really bad (feeling horrible today) 😰

Warm-up

  • 2 x 40 reps shoulder touches
  • 2 x 5 reps strict pull-ups
  • 2 x 25 sec bent arm ring hold

Squats

Back squat (1 rep): 100-110-120-115 kg 

Everything up to 120 kg was easy today. Gave it a shot at 125 kg as well, but got nervous, went too slow and failed.

Gymnastics

3 rounds:

  • 20 m handstand walk
  • 2 rope climbs

WOD

20 rounds for time:

  • 15 double-unders
  • 3 burpees
  • 3 thrusters @ 57 kg

Time: 26 min (thrusters: 2-1 the first 15 rounds, then I did the last 5 rounds UB. Should have done that from the beginning. Used belt).

2 min break

  • 200 m sled pull (quite heavy)

Lifting

Snatch (1 rep): 60-63-65-67,5-67,5-67,5 kg

C&J: 75-80-83 kg

Snatch high-pulls: 4 x 4 reps @ 45 kg

Trying to hit start weights for my lifting meet 19th APR. Fine training taken into consideration how I feel today. 

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