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15th SEP 2015: Odd object day, 100 thrusters for time, interval sprints (Sgt. Slaughter)

15 Sep

  

Morning session outside in the sun @ CrossFit Hellerup with Polle, Mark & Allan. Long session – but super cool. Thanks to Allan for doing the entire session with me + giving me the coolest ride efter to the gym #FordMustang

Lower Body Pull

A. 3×5 Overhand grip dead lift standing on 45# plates @ 65-75-80-80 kg

B. 2×12 Single-leg RDL (12/side) @ 16 kg KB

Odd Object Conditioning

3 RFT:

  • 400m Sandbag run 25 kg
  • 30 1-arm KB Hang Squat Snatches @ 16 kg
  • 20 sandbag over the shoulder @ 25 kg wearing a 10 kg weight vest

Time: 18:57 min

100 Rep Benchmark

100 Thrusters for time @ 30 kg

Time: 7:22 min

60 reps after 3 min – and then I crashed….

Track session

“Sgt. Slaughter”

3 Rounds of:

  • 1 minute to complete: 100 yard sprint (50 yards out and back)
  • 2 minutes to complete: 200 yard sprint (100 yards out and back)
  • 3 minutes to complete: 300 yard sprint (50 yards and back, 100 yards and back)

Result: not time – just trying to catch Allan (and my breath) 💦🏃☀️

At 3.2.1 Go run 50 yards and back as fast as possible. At the 1 minute mark, sprint 100 yards and back. At the 3 minute mark sprint to the 50 and back, then the 100 and back. That is one round. At the 6 minute mark begin round 2.

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