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9. JAN 2017: Lækker session hos CrossFit Vetroz

11 Jan


Retur i dag igen i CrossFit Vetroz.

Vægtløftning

  • Snatch (2 reps): 60-65-70-75-80-82 kg

80 og 82 kg var begge PRs.

https://youtu.be/VbWo7h9bA8k

  • Snatch pulls: 3 x 3 reps @ 82 kg

Gymnastik

50 strict pull-ups for time

Score: lige under 6 min

CrossFit Class

Så joinede jeg dagens hold.

Warm-up

  • 600 m roning
  • Tabata wallballs @ 9 kg (10 reps hvert sæt x 8 = 80 reps)

Workout

21-15-9 reps for time:

  • Calories rowing
  • Thrusters @ 35 kg
  • Medball cleans @ 9 kg
  • Sumo deadlift high-pulls @ 35 kg
  • Wallballs @ 9 kg
  • Burpees

Score: 16:27 min

Squats

  • Back squats (3 reps): 105-115-120-120-120 kg

Nice and easy. Det er heldigvis deload uge på programmet.

Skuldre

  • Skulder pres: 10-9-8-7-6-5-4-3-2-1 reps pres @ 35 kg

Finisher

  • Glute bridge variationer: i alt 150 reps
  • Russian twists: 120 reps @ 12 kg 


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