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20th AUG 2015: Test day # 3, strenght + gymnastics

20 Aug

  

Great crowd at CrossFit Hellerup today: Søren, Sissi, Pia, Lars, Philip, Mainz & Seb. Training with Philip + Lars.

Strength

  • Every 30 sec for 12 min: 1 power clean + 1 push jerk @ 55 kg
  • Pause front squat: 7 x 3 reps @ 60 kg (1st rep: 5 sec pause, 2nd rep: 3 sec pause, 3rd rep: 1 sec pause)

Gymnastics

5 rounds:

  • 3 strict chin-ups @ 2,5 kg
  • 3 strict ring MU progressions @ 2,5 kg

Then

  • 8 reps rope pull-ups

Then

3 sets of:

  • 3 strict HSPUs (belly against wall)
  • 3 m handstand walk
  • Handstand piroette
  • 3 m handstand walk back to the wall
  • 8 kipping HSPUs

Challenging handstand complex – but good fun.

Test WOD

16 min AMRAP:

  • 200 m run
  • 15 box jumps 20”
  • 10 hang power cleans @ 50 kg
  • 5 triple-unders

Result: 5 rounds + 100 m run

Core

6 rounds:

  • 10 Chinese side bends @ 15 kg barbell
  • 10 sots press @ 15 kg (odd: snatch press from neck // even: clean press from front)
  • 10 V-ups @ 5 kg bumper plate
  • 10 hollow rocks @ 5 kg bumper plate

Finisher

4 rounds:

  • 1 min prowler run (no extra weight)
  • 1 min rest

Biking

2 x 10 km

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