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14th AUG 2015: Great Friday session in the sun

14 Aug

  

Another training in the sun @ CrossFit Hellerup. I joined Søren’s program today.

Warm-up

5 rounds:

  • 30 sec: 8 strict HSPUs
  • 30 sec off
  • 30 sec: 14 reps hollow rock
  • 30 sec off

Gymnastics

3 rounds:

  • 5 strict wide grip pull-ups (5 sec down)
  • 7 negative MUs (5 sec down)
  • Paralette L-sit hold to shoulder stand

Assistance work

4 rounds:

  • 10 good mornings @ 20 kg
  • 10 Chinese side bends @ 20 kg
  • 10 narrow grip behind the neck shoulder press @ 20 kg
  • 10 bent over rows @ 20 kg
  • 10 Jefferson curls (standing on a box) @ 30 kg – easy (but 1st time with more than 20 kg)

WOD

  • 9 min row

– 3 min break –

9 min AMRAP:

  • 300 m run
  • 6 power snatch @ 35 kg
  • 12 wallballs @ 14 lbs
  • 36 DUs

Result: 3 rounds + 300 m run

– 3 min break –

9 min AMRAP:

  • 300 m run
  • 6 power snatch @ 35 kg
  • 12 wallballs @ 14 lbs
  • 36 DUs

Result: 3 rounds

– 3 min break –

  • 9 min row (incl 2 x 21 cal only arms + 2 x 21 cal only legs)

Finisher

5 rounds:

  • 30 sec prowler push
  • 30 sec off
  • 5 deep ring push-ups
  • 30 sec off

Then

4 rounds

  • 2 x 2 reps pistols (2 sec bottom hold)

Biking

22 km

That’s it. Beach team challenge tomorrow with Philip, Tomeu & Søren.

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