Hårt arbete lönar sig ;)

Schysst dag :) lite PR och en massa svaghets tärning därefter :)

Session one

A: 1 Thruster + 1 Push press + 2 Jerk – Max but do not go to fail if possible and if you fail do not reattempt
20-50-60-70-80-90-95kg (PR) 

100kg Thruster (PR) 

Complex@95kg:

Complex 1 Thruster+1 pushpress+2jerk 95kg #gorillafitness #crossfitlund #crossfit_lund #eleiko #livewithfire #2pood

Ett filmklipp publicerat av Charlie Nillson (@charlie_swe) den Nov 11, 2014 at 7:01 PST

Thruster 100kg:

100kg thruster boom!  #gorillafitness #crossfitlund #crossfit_lund #community #2pood

Ett filmklipp publicerat av Charlie Nillson (@charlie_swe) den Nov 11, 2014 at 7:03 PST

Then
B: Jerk 82% x 2 x 3set
92.5kg


C: 1 Snatch Balance + 2 Snatch Push Press (with OHS grip) into 1 OHS – Max but do not go to fail if possible and if you fail do not reattempt
60-70-80-90? (inte riktigt snatch balance på 90, mer snatch grip BN Pushjerk med långsam nedgång i OHS)


D: Forearm supported handstand 3x60s + Freestanding handstand practice


E: Front racked lunges 10 x 65% of 4RM x 3set
72.5kg, busenkelt :P
F: Strict (inside 86cm) HSPU x 5x3set
5cm deficit, tungt


G: Russian Dips add 2.5kg/1.25kg from last session 5 x 3set
5kg
H: Weighted Ring Dips 5x3set
16.25kg
I: Seated DB Press neutral grip 6 x 3set
15.5kg
Session two


Rest at least 3 hours between sessions


J: 20min very easy aerobic work
ca 4400m på 20min, nästan lite mysigt på roddmaskinen


K: 3 rounds
Back extensions 15 reps
Hanging windmills 8reps per side
Strap Flies 6 reps


Ring Support hold 32s