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17th JUL 2015: Skills, lifting + 10 min barbell AMRAP

17 Jul

  

Training with Polle & Tomeu @ ‘Trykkeriet’ (CrossFit Copenhagen).

Skills

3 x

  • 5 triple-unders
  • 30 sec handstand hold
  • 30 sec L-sit hold on rings

Lifting

Aiming for a good start after my vacation + good reps. Went super fine.

Back squat, no lifting shoes (2 reps): 80-83-85-88-90-92 kg (shoes: nanos).

Will go higher next time

Snatch from high hang (3 reps): 45-50-52-53-54 kg

Snatch balance (2 reps): 60-60-65-70 kg

Snatch grip deadlift (2 reps): 80-80-80-84 kg

WOD

10 min AMRAP:

  • 5 power snatch @ 45 kg
  • 20 m OH carry @ 45 kg
  • 10 push jerk @ 45 kg
  • 20 m front rack walking lunges @ 45 kg
  • 30 sec rest

Result: 3 rounds

Can push harder + do it with 50 kg next time.

Biking

2 x 6 km

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