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3. NOV 2016: 70 kg snatch complex + 2 x CrossFit hold

4 Nov


Cirka hver 2. torsdag træner jeg på hold i Fabrikken. Det blev til 2 hold i dag (alm + øvet) – og PR i snatch complex på 70 kg. Super dag.

Warm-up

3 x max effort handstand walk

Skills

EMOTM x 12:

  • 5 strict unbroken pull-ups
  • 3 høje box jumps (30+ ”)

WOD 1

21-15-9 reps:

  • Kettlebell swings @ 24 kg
  • Burpees

Score: 3:38 min

WOD 2

15-12-9 reps:

  • 1-arm KB thrusters @ 24 kg
  • Goblet squats @ 24 kg

Score: 3:51 min

Core

Tabata

  • Odd: Russian twists @ 16 kg KB
  • Even: atomic sit-ups

Snatch

EMOTM x 15 min:

  • 1 power snatch + 1 squat snatch @ 60-70 kg

WOD 3

20 min AMRAP (teams af 2, hvor hver person gennemfører 1 hel runde før skift):

  • 30 double-unders
  • 15 power snatch @ 30 kg

On the go…

20 km på cyklen

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