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2nd JUN 2015: 2 fast sessions – BB complex, skills, WOD + finisher

2 Jun

  

2 fast sessions today at 2 gyms. First @ CrossFit Hellerup and later @ CrossFit Gentofte. Had a to go to the doctor between the 2 sessions.

:::Session # 1:::

Lifting complex

  • 1 snatch grip push press
  • 2 OHS
  • 3 snatch balance

Performed @ 45-55-65-70 kg (+ 5 kg more than last week)

Skills

7 rounds:

  • 10 front rack walking lunges @ 45 kg *
  • 7 strict HSPUs

HSPUs: 1st + 2nd round: 2” deficit. 3rd-5th round: 1,5” deficit. 6th + 7th round: no deficit. Super tough today.

* supposed to be prowler push, but it’s raining a lot today.

– BREAK –

:::Session # 2:::

WOD

12 min AMRAP:

  • 250 m row
  • 2 shoulder press @ 40 kg
  • 4 push press @ 40 kg
  • 2 front squats @ 40 kg
  • 6 push jerks @ 40 kg

Result: 4 rounds + 500 m row

Fun to do a barbell WOD.

Finisher

  • 30 GHD sit-ups
  • 30 GHD back ext
  • 2 km run

Distance biked

12 km


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