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25th SEPT: Fun Friday session

26 Sep

  
Pic: from Eleiko’s production.

Training @ CrossFit Hellerup with Søren & Pia. Rasmus joined me in the rowing session.

Not lifting heavy/going all out (the leg…).

Lifting

A. 1-rep Heavy Snatch Grip Push Press @ 60 kg

B. 1-rep Heavy OHS @ 65 kg

C. 1-rep Heavy Snatch Balance @ 67 kg

D. 1-rep Heavy Snatch @ 60 kg

E. 1-rep Heavy Snatch Grip Jerk from behind neck + :10 second Overhead Hold @ 65 kg

Clean Jerk, Heavy

5RM TnG Clean and Jerk @ 55 kg

Squat
EMOMx10: 1 Back Squat @ 80 kg

Conditioning
AMRAP 10:

  • 10 Power Snatch @ 35 kg
  • 10 Box Jump Overs 20”

Result: 5 + 10 reps

Rowing

  • 5 rounds of :20 for max power, 1:40 rest
  • rest 3 minutes
  • 4 rounds of :15 for max power, 1:15 rest
  • rest 3 minutes
  • 3 rounds of :10 for max power, :50 rest

Midline Accessory Work
5 supersets of:

  • 10 Ring In/Outs
  • 1-minute weighted Hip Extension Hold @ 5 kg

Biking

25 km

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