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31st JUL 2015: Lifting + ‘Murph’ with a crazy twist

31 Jul

  

Training @ CrossFit Gentofte with Allan.

Gymnastics

  • 3 x 20 shoulder touches
  • 3 x 14 hollow rocks

Lifting

Did all my lifting in Nanos today. Went super fine.

  • Back squat (2 reps): 55-65-75-80-85-85-85-85-90 kg

Barbell complex:

  • 1 clean pull
  • 1 power clean
  • 1 hang squat clean
  • 1 squat jerk (Chinese jerk)

Performed @ 45-50-55-60-60 kg

WOD

2 rounds for time:

  • 1000 m row
  • 75 pull-ups
  • 75 air squats
  • 50 kipping HSPUs
  • 10 rope climbs

Result: 42:20 min (first round in 20:01 min)

Rope climbs + pull-ups was the hardest.

Biking

12 km

Running/rowing in July

I ended up running/rowing 100 km in July as well. Not bad.

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