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13th AUG 2015: Fun day in the sun

13 Aug

  

Another training session in the sun @ CrossFit Hellerup. Great crowd again. Lots of fun (pic).

Warm-up

3 rounds:

  • 7 over the box jumps 20”
  • 7 box jumps
  • 7 T2
  • 7 squat jerks @ 20 kg

Gymnastics

3 rounds:

  • 12 triple-unders
  • 5 negative pull-ups (5 sec down)
  • Accumulate 60 sec handstand hold

I had som really good handstand holds today.

Core

  • 30 GHD sit-ups
  • 30 GHD back ext

Strength

Back squat: 50 kg (10 reps) – 60 kg (10 reps) – 70 kg (10 reps x 2) – 60 kg (15 reps)

Snatch balance (2 reps, 2 sec bottom hold): 45-55-60-60-65-65 kg

Snatch grip strict press from the neck (10 reps): 15-20-25 kg

Snatch grip deadlift (2 reps): 65-70-70-75-75-75-75-75-75 kg

Overhead squat (2 reps, 2 sec bottom hold): 45-50-55-60-65 kg

Slowly getting back to lifting more again. It’s been a nice mental break.

Biking

30 km

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