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by donprehn » Thu Sep 21, 2017 7:46 am

Onsdag 20. september 2017, klokken 6

Push jerk:
3 rep 40 kg.
3 rep 50 kg.
3 rep 60 kg.
3 rep 70 kg.
3 rep 80 kg.
3 rep 90 kg. PR

AMRAP 15
40 Single unders
10 box jumps
5 pull ups
Fik ikke talt runder
TOUGH
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donprehn
 
Posts: 1433
Joined: Sat May 20, 2006 8:36 am
Location: Helvede

by donprehn » Thu Sep 21, 2017 7:48 am

Torsdag 21. september 2017, klokken 6

10 EMOTM 1 Snatch balance
Alle set kørt på 73 kg.

10 EMOTM 1 split jerk
Alle set kørt med 75 kg.
TOUGH
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donprehn
 
Posts: 1433
Joined: Sat May 20, 2006 8:36 am
Location: Helvede

by donprehn » Tue Sep 26, 2017 8:42 am

Fredag + Lørdag 22-23 september 2017.

Fandt et fint crossfit rum på hotellet i Llorret De Mar, som havde VL-stænger og skiver. Lejede rummet begge dage og dyrkede lidt VL.
TOUGH
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donprehn
 
Posts: 1433
Joined: Sat May 20, 2006 8:36 am
Location: Helvede

by donprehn » Tue Sep 26, 2017 8:44 am

Tirsdag 26. september 2017, klokken 6

Military press:
7 rep 30 kg.
7 rep 40 kg.
7 rep 50 kg.
6 rep 60 kg.
7 rep 60 kg. Helt klart maks effort, hader når man ikke må starte lortet med benene.

AMRAP 10
5 burpees
10 KB snatch 24 kg.
40 single unders
Fik 5 runder

Sluttede af med tabata planke.
TOUGH
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donprehn
 
Posts: 1433
Joined: Sat May 20, 2006 8:36 am
Location: Helvede

by donprehn » Wed Sep 27, 2017 7:39 am

Tirsdag 27. september 2017, klokken 6:

1 Hang snatch:
3 set 40 kg.
3 set 50 kg.
2 set 55 kg.
2 set 60 kg.
2 set 65 kg.
2 set 70 kg. Kørte rigtig sikkert

10 EMOTM 1 snatch balance:
Alle 10 set kørt med 75 kg.

Snatch dødløft hold 3 punkter, 10 sek ved hvert punkt
1 set 50 kg.
2 set 60 kg.
TOUGH
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donprehn
 
Posts: 1433
Joined: Sat May 20, 2006 8:36 am
Location: Helvede

by donprehn » Thu Sep 28, 2017 10:21 am

Torsdag 28. september 2017, klokken 6

5 runder:
8 dips
10 tempo ring rows (2222)

5 runder:
21 down-ups
15 DB pushpress 2x17,5 kg.
9 T2B
TOUGH
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donprehn
 
Posts: 1433
Joined: Sat May 20, 2006 8:36 am
Location: Helvede

by donprehn » Sat Sep 30, 2017 10:37 am

Lørdag 30. September, klokken 8

5 runder:
6 tempo ring rows
6 ring dips

5 runder:
6 HSPU
Arbejde med turn-outs

5 runder (hurtigst muligt)
5 pull ups
10 push ups
15 airsquats
TOUGH
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donprehn
 
Posts: 1433
Joined: Sat May 20, 2006 8:36 am
Location: Helvede

by donprehn » Mon Oct 02, 2017 11:20 am

Søndag 1. oktober 2017, klokken 8:

1 hang snatch:
3 set 40 kg.
3 set 50 kg.
2 set 55 kg.
2 set 60 kg.
2 set 65 kg.
2 set 70 kg.

5 EMOTM snatch balance:
Blev kørt med 80 kg.

Snatch dødløft hold 3 punkter, 10 sek ved hvert punkt:
3 set 70 kg.
TOUGH
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donprehn
 
Posts: 1433
Joined: Sat May 20, 2006 8:36 am
Location: Helvede

by donprehn » Mon Oct 02, 2017 11:23 am

Mandag 2. oktober 2017, klokken 6

12 EMOTM 1 Clean & jerk:
5 set 70 kg.
6 set 80 kg.
1 set 90 kg.

3 runder for reps:
2 min single unders
2 min down ups
2 min Cal row
TOUGH
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donprehn
 
Posts: 1433
Joined: Sat May 20, 2006 8:36 am
Location: Helvede

by donprehn » Wed Oct 04, 2017 8:14 am

Onsdag 4. oktober 2017, klokken 6:

Klokov complex (1 clean dødløft + 1 clean squat + 1 front squat, pause i bunden + 1 push press + 1 split jerk):
3 set 40 kg.
2 set 50 kg.
2 set 60 kg.
2 set 70 kg.
2 set 80 kg.
1 set 85 kg.
1 set 87 kg. PR

10 EMOTM 1 split jerk
Første 5 set 75 kg.
sidste 5 set 80 kg.
TOUGH
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donprehn
 
Posts: 1433
Joined: Sat May 20, 2006 8:36 am
Location: Helvede

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