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12th AUG 2015: Strength session in the sun

12 Aug

  
Training in the sun at CrossFit Hellerup with Philip, Allan, Tomeu, Jesper, Pia & Polle. Great crew. Great training session.

Strength

Super sets of (3 rounds):

  • Front squats (3 reps): 70-70-75-77 kg
  • DB bench press: 2 x DBs @ 15 kg (10 reps) – 17,5 kg (10 reps x 3) – 15 kg (20 reps)

Then (as back off)

  • Front squat: 3 x 10 reps @ 55 kg

Then

Super sets of (4 rounds):

  • 1-arm DB rows: 4 x 10 reps @ 25 kg each arm
  • Stiff legged deadlifts Ed Coan-style: 4 x 6 reps @ 55 kg
  • Pancake good mornings: 4 x 10 reps @ 15 kg (barbell) – video

Gymnastics

  • 11 reps negative (5 sec down) HSPUs (+ kip up) on 20 kg DBs
  • 4 x 5 reps supine ring rows

WOD

12 min AMRAP:

  • 200 m run
  • 7 push press @ 40 kg
  • 3 squat jerks @ 40 kg (Chinese jerks)

Result: 6 rounds + 10 m run

Biking

26 km

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