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17th JUN 2015: Club La Santa Sport – session # 13

17 Jun

  

Warm-up

3 rounds:

  • 40 DUs
  • 4 TGU @ 20 kg
  • 15 sec L-sit hold

Skills

2 x 5 reps strict HSPUs (5 sec down)

Lifting

Snatch pulls (3 reps): 55-65-70-75-80-85 kg

WOD

I trained with Ursula from CrossFit Turicun from Switzerland today and joined her WOD.

5 rounds:

  • 6 power cleans @ 40 kg
  • 8 burpee box jumps 24”
  • 12 KB thrusters @ 16 kg (6 reps w/left + 6 reps w/right arm)

– BREAK –

TRX

I use every possibility I get to train TRX and work on upper body strength.

15 min AMRAP:

  • 10 squats
  • 10 push-ups
  • 10 rows
  • 10 sit-ups

Result: 5 rounds + 10 reps

40 sec intervals (10 sec rest):

  • Jumping squats
  • Pistols
  • High pull-rows (perfect assistance movement)
  • 1 arm rows (this as well)
  • Crunches
  • 1 legged push-ups

For time (15 min time cap):

  • 50 alternating jumping lunges
  • 40 hamstring curls
  • 30 push-ups (feet in TRX)
  • 20 Y-pulls
  • 10 pikes
  • 20 Y-pulls
  • 30 push-ups
  • 40 hamstring curls
  • 50 alternating jumping lunges

Result: 30 lunges short from finishing

Tough and fun TRX session!

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