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26th JUN 2015: Lifting + gymnastics

26 Jun

  

Sunny day in Denmark today. Training with Polle & Tomeu @ ‘Trykkeriet’ (CrossFit Copenhagen).

Warm-up

1 km row

3 x

  • 3 MUs
  • 6 Chinese jerks @ 20 kg
  • 9 KB swings @ 24 kg

3 x

  • 10 Chinese side bends @ 15 kg
  • 5 OHS @ 15 kg
  • 5 snatch balance @ 15 kg

Lifting

  • 1 snatch push press + 1 snatch balance @ 45-55-60-62-60-62 kg

Complex:

  • 1 squat snatch 
  • 1 power clean
  • 1 hang squat clean

Performed @ 35-45-50-52,5-55-58-50-52,5-55 kg

Pause back squat (3 sec bottom pause): 75 kg (3 reps) – 80 kg (3 reps) – 82,5 kg (3 reps) – 85 kg (3 reps) – 90 kg (2 reps)

Gymnastics

  • Beginners movement to handstand press-up
  • 2 x 5 negative EROM HSPUs @ 2 x 45 lbs/20 kg DBs (5 sec down)

Finisher

  • 2 x 14 GHD sit-ups
  • 2 x 14 GHD back ext

Biking

20 km

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