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23rd OCT 2015: Friday session

24 Oct

  

Friday session all alone @ CrossFit Gentofte.

Lifting

  • Snatch: 2 x 1 rep @ 55 kg
  • C&J: 2 x 1 rep @ 70 kg
  • Snatch high-pulls: 4 x 4 reps @ 45 kg
  • Clean pulls: 4 x 4 reps @ 70 kg
  • Back squats (3 reps): 45-55-60-61-62-63-64-65-66-67 kg
  • 20 Rep max Push Press @ 30 kg

Keeping all lifts lights. Haven’t lifted heavy since me box jump crash 6 weeks ago.

Gymnastics

4 x

  • 5 strict pull-ups
  • 5 rack dips

Then

  • Bar + ring MU practise

WOD

27-21-15-9:

  • Calorie Row
  • Power Snatch @ 35 kg

Time: 11:24 min

Accessory Work
4 x

  • 8 Front Rack Step ups (8 reps each leg) @ 15 kg
  • 8 Single Leg RDL @ 16-20 kg KB (8 reps each leg)
  • 2 strict C2B chin-ups
  • 25 Strict Presses with 1 second pause overhead @ 15 kg
  • Romanian single leg drop set (10+10+10 reps)
  • 20 GM @ 15 kg

Biking

12 km

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