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18th SEPT 2015: Lifting, 100 rep bench mark + 8 x 500 m row

18 Sep

  

Went to see the doctor today. I’ve got severe inflammation in my leg from my box jump crash 1,5 week ago. Very painful and hard to sleep. On antibiotics now. Hope it’ll heal soon. Had to resign from The Color Run today + from a CrossFit competition tomorrow – and most likely also from a competition next weekend. It’s ok – I really want my leg to heal.

Great crew at CrossFit Hellerup today: Polle, Tomeu, Søren, Pia, Philip & Lars.

I kept everything light today.

Snatch

  • 3-rep TnG Power Snatch: 35-40-40-42-43-44-45 kg x 3 waves

Clean Jerk

  • A. AMRAP in 2:00 of Clean and Jerks @ 45 kg (20 reps)

Rest 2-3 mins

  • B. AMRAP in 1:45 of Clean and Jerks @ 45 kg (17 reps)

Rest 2-3 mins

  • C. AMRAP in 1:30 of Clean and Jerks @ 45 kg (16 reps)

Rest 2-3 mins

  • D. AMRAP in 1:15 of Clean and Jerks at @ 45. kg (15 reps)

Rest 2-3 mins

  • E. AMRAP in :45 of Clean and Jerks @ 45 kg (13 reps)

Squat

EMOM x12 min:

  • 1st min: 1 back squat @ 60 kg
  • 2nd min: 2 back squats @ 60 kg
  • ….. (ladder up) …..
  • 12th min: 12 back squats @ 60 kg

Brutal squat ladder!

100 Rep Benchmark

For time

  • 100 Burpee Box Jumps 20” (facing box)

Time: 9:26 min

Rowing
2 rounds of:

  • 4x500m at 2K Pace, :30 sec rest between efforts
  • 3 min rest between rounds (after 4 intervals)

Result: all 8 sets at 1:57-2:00 min/500 m

Biking

16 km

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