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24th JUL 2015: Great Friday session

24 Jul

  


Training @ CrossFit Hellerup with Søren, Tomeu, Allan, Pia & Polle.

Barbell complex

1 push press from the neck + 1 snatch balance (5 sec bottom hold): 5 sets @ 60 kg

Core

EMOTM x 10 min

  • Odd: 20 sec front tuc lever hold
  • Even: 20 sec back tuc lever hold

Muscle-ups

EMOTM x 10 min:

  • 2 MUs

More gymnastics

EMOTM x 10 min:

  • Odd: 2 skin the cat
  • Even: 30 sec free handstand hold

BW strength

4 rounds:

  • 3 strict pull-ups
  • 5 ring dips
  • 10 pistols
  • 1 min break

More core

4 rounds:

  • 5 strict T2B
  • Odd: 18 GHD back ext / Even: 18 GHD sit-ups

WOD

  • 4 min row
  • 3 min break
  • 4 min row
  • 3 min break
  • 4 min AMRAP (30 DUs, 10 wallballs, 5 power cleans @ 47 kg)
  • 3 min break
  • 4 min row
  • 3 min break
  • 4 min row
  • 3 min break
  • 4 min AMRAP (3 C2B, 6 HSPUs, 9 KB swings @ 24 kg, 12 box jumps 20”)

Done!

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