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14. NOV 2016: 140 kg back squat, cool WOD + BB

14 Nov


Overvejer en CrossFit Christmas sweater…

Fuldt hus i dag. Lækker eftermiddagstræning med Louise, Allan, Kasper, Eydstein & Søren i Fabrikken. Det er deload week på CrossFit-programmet, hvilket jeg altid fortolker ret frit.

Warm-up

  • Jacked swimmer warm-up

Snatch

  • Squat snatch (2 reps): 45-50-55-60-60-60 kg
  • Snatch pulls: 4 x 3 reps @ 65 kg

Squats

  • Back squats: 4 x 3 reps @ 101 kg
  • Back squat (1 rep): 120-140 kg PB

Ramte 140 kg relativt nemt. Prøvede 145 kg og failede stort.

WOD

  • 5 min burpee box jump overs 20” (66 reps)
  • 5 min pause
  • 4 min shuttle run (10 m) (70 reps)
  • 4 min pause
  • 3 min power cleans @ 48 kg (50 reps)
  • 3 min pause
  • 2 min wallballs @ 9 kg (47 reps)
  • 2 min pause
  • 1 min max reps unbroken pull-ups (17 reps)

BB

5 x

  • 10 good mornings @ 50 kg
  • 12 deadstop bent over KB rows @ 2 x 16 kg
  • 10 banded good mornings (grøn elastik)
  • 10 ring push-ups

On the go…

15 km på cyklen

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