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29th JUL 2015: Back home

29 Jul

  

Back in Copenhagen. Morning training at CrossFit Hellerup with Allan, Pia & Tomeu. Great session in good company.

Warm-up

3 rounds:

  • 14 box jumps
  • 7 butterfly pull-ups
  • 7 Chinese jerks @ 40 kg 

Lifting

Front squat: 70 kg (6 reps x 3 sets) – 80 kg (1 rep x 3 sets)

Split jerk: 60 kg (3 reps) – 65 kg (3 reps) – 70 kg (3 reps) – 75 kg (1 rep)

Gymnastics

2 rounds:

  • 45 sec free handstand hold
  • 12 triple-unders
  • 7 negative ring MUs (7 sec down)
  • 7 strict T2B

WOD

For time:

  • 5 hand squat cleans @ 60 kg
  • 10 C2B pull-ups
  • 15 alt pistols
  • 20 DL @ 60 kg
  • 15 alt pistols
  • 10 C2B pull-ups
  • 5 hang squat cleans @ 60 kg

Time: 9 min

Biking

2 x 5 km

That’s it!

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