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16th SEPT 2015: Lifting, rowing WOD + gymnastics

17 Sep

  
Pic: Interview on Sportmaster.dk: http://sportmaster.dk/artikel/motivation-og-traning (in Danish)

Training @ CrossFit Hellerup with Søren, Tomeu & Allan.

I’m in a lot of pain still from my box jump crash 😔 I’m having trouble walking today.

Lifting

Low weight due to leg pain….

  • Clean (4 reps): 60 kg
  • Bench press (1 rep): 65 kg
  • Overhead squat (1 rep): 65 kg

Gymnastics Pushing: 

A. 3xmax reps of Strict Parallette HSPU: 5-5-5 reps

B. 2xmax reps of Kipping Parallete HSPU: 6-6 reps

C. 1xmax reps of Strict HSPU: 4 reps

Shoulders FRIED!

Rowing
With a running clock:

  • 0:00 to 3:00 complete: 45/35 calorie row + max C2B (3 reps)
  • 3:00 to 5:00 complete: 35/25 calorie row + max C2B (4 reps)
  • 5:00 to 6:00 complete: 25/15 calorie Row + max C2B (0 reps)

6:00 to 10:00: Rest

  • 10:00 to 11:00 complete: 8 T2B+ max calorie Row (lost count)
  • 11:00 to 13:00 complete: 8 T2B + max calorie Row (lost count)
  • 13:00 to 16:00 complete: 8 T2B + max calorie Row (lost count)

Midline Accessory Work

75 GHD sit-ups

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