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14th JUL 2015: Back from the summer cottage

14 Jul

  

Back home after a great week in a summer cottage in Rørvig with my family – where I didn’t do much. It was great with a week off, and it was also great to be back @ CrossFit Hellerup training with Søren & Tomeu this afternoon. Need to dial in on the lifting again.

Strength

  • Back squat: 85 kg (3 reps) – 90 kg (3 reps) – 95 kg (3 reps) – 100 kg (1 rep)
  • EMOTM x 10 min: 2 squat snatch @ 51 kg
  • 3 squat cleans every 2nd min for 10 min (5 sets) @ 60 kg

Skills/BW strength

EMOTM x 10 min:

  • 20 m farmer’s walk @ 2 x 30 kg DBs
  • 1-3 ring pull-ups

WOD

10 rounds:

  • 60 sec: 1-3 rope climbs + 10 box jumps 20”
  • 60 sec rest
  • 30 sec: 10 K2E + 15 wallballs
  • 60 sec rest

Cool down

2 km rowing

Biking 

5 km

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