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25th APR 2015: Morning session + competition in the afternoon (1st place)

26 Apr

  

:::MORNING::::

Lifting

  • Back squat: 100-105-110-115-110 kg
  • Snatch from hip (1 rep): 60-60-60-60-62-62-62 kg
  • Split jerk from blocks (1 rep): 80-80-83-83-85 kg
  • Snatch pulls: 4 x 4 @ 65 kg

WOD

EMOTM x 12 min:

  • 12-11-10-9….1 reps thrusters 

* starting @ 30 kg, adding weight each round

Result: finished (1 rep) @ 60 kg

Then I continued with 1 rep each min: 62-64-65-67 kg

Gymnastics

  • 1 ring MU to 5 ring dips x 4 sets
  • 2 x 7 strict HSPUs + 20 reps kipping
  • Shoulder touches: 60 + 101 reps

– BREAK –

:::AFTERNOON:::

Team Challenge @ CrossFit Gladsaxe with Julian + Zindel. Good fun + we won it all ⭐️

WOD 1

20 min AMRAP:

  • 90 DL 60/40 kg
  • 30 over the bar burpees
  • 90 front squats 60/40 kg
  • 30 over the bar burpees
  • 90 push press 60/40 kg
  • 30 over the bar burpees

…. In the remaining time max reps C&J @ 60/40 kg

Result: 143 reps C&J 

Placement: 1st

WOD 2

For time:

  • 800 m run together
  • 100 hand release burpees
  • 400 m run together
  • 100 KB swings 32/24 kg
  • 200 m run together
  • 100 air squats
  • 100 m run

Time: 13:46 min

Placement: 1st

WOD 3

For time:

  • Overhead walking lunges relay (100 m) @ 25/15 kg bumper plate
  • 100 Russian twists 20/12 kg KB
  • Overhead walking lunges relay
  • 200 pull-ups
  • Overhead walking lunges relay
  • 100 goblet squats 20/12 kg KB
  • Overhead walking lunges relay

Time: 16:33 min

Placement: 1st

Distance biked

20 km

Then I went out for burgers with Hargett, Monsrud, Jesper & Søren. Good fun. Super day!

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