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22nd AUG 2015: Strength, gymnastics + WOD in the sun

22 Aug

  
Morning training in the sun with Allan @ CrossFit Hellerup.

Warm-up

  • 4 x 10 reps hip taps (variation of shoulder touches)

Testing

  • Max reps strict pull-ups: 10 reps
  • Max reps butterfly pull-ups: 20 reps

I just have to do ‘Cindy’ tomorrow. Then I’ll be done with all tests.

Lifting

Paused front squat (3 reps – 3 sec buttom hold): 55-60-65-65-65 kg

Deadlift: 7 x 3 reps @ 85 kg (no belt)

Shoulder press: 7 x 3 reps @ 37 kg

Gymnastics

  • 4 x max distance handstand walk
  • 4 x 5 reps wide grip supine ring rows

WOD

6 rounds for time:

  • 200 m run
  • 5 hang power cleans @ 45 kg
  • 10 box jumps 20”

Result: 9:23 min

Fun battle with Allan in the WOD 😎

Biking

2 x 5 km

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