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7th AUG 2015: Friday session in the sun

8 Aug

  

I went sailing yesterday with my department at work. Great day. 

Training with Pia & Allan @ CrossFit Hellerup.

Warm-up

3 rounds:

  • 7 over the box jumps 20”
  • 7 box jumps
  • 7 butterfly pull-ups
  • 7 squat jerks @ 20 kg

Lifting

In Nanos. Nice and easy (still paying attention to my energy level).

  • Back squat: 70 kg (6 reps) – 80 kg (4 reps) x 3
  • 3 hang squat cleans + 1 split jerk: 45-50-55-55-60-60
  • Clean pulls: 4 x 2 reps @ 85 kg

Gymnastics

  • 10 negative deficit HSPUs (5 sec ned + kip up)
  • 10 back activated C2B chin-ups

WOD

For time:

  • 100 DUs
  • 50 pull-ups
  • 30 DB snatch @ 20 kg
  • 50 T2B
  • 100 DUs

Result: 10:58 min (as far as I remember)

Core

  • 2 x 20 GHD sit-ups
  • 2 x 20 GHD back ext

Biking

25 km

 

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