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28th SEPT 2015: Great Monday session

28 Sep

  

Looong but great session today in good company @ CF Hellerup.

:::Gymnastics:::

  • Strict ring MUs: 3-2-2-3 reps

Then

5 x

  • 5 strict HSPUs
  • 4 rope pull-ups

Then

3 x

  • 1 false grip ring pull-up
  • 5 rack dips

Then

  • 5 x skin the cats

Then

3 x

  • T2B progressions 5+5+5
  • 30 hollow rocks

Then

  • 4 x handstand hold to handstand walk to hold

:::CrossFit:::

Lifting

  • 5x Snatch Complex of: Snatch Pull + Snatch + OHS, climbing @ 35-40-45-50-55 kg
  • 5x Clean and Jerk Complex of: Clean Pull + Clean + Push Jerk + Split Jerk, climbing @ 45-50-55-60-60 kg
  • 1×10 Back Squat @ 75 kg

WOD

7 Rounds:

  • 11 Front Squats @ 43 kg
  • 10 Push Jerks @ 43 kg

Result: 13:02 min

Rowing Intervals

  • 3x350m, :30 rest
  • Rest 2 mins
  • 6x70m, 1 minute rest
  • rest 2 mins
  • 3x350m, :30 rest

Midline Accessory Work

75 Strict TTB

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