wait...
Rasmushorslev
Age 28 , BW 95.1
Join Date: 2014-05-11.
Following: 31.
Insert Post:
Your are on Friday 22, May 2020
Custom ~1RM (EFF) Factor = 60.
-- Bodyweight: 93.5
FREDAG
OPV
E45S
35 s Bike Erg
Spiderman complex
50 DU
Lateral banded walk
x4 runder

MAIN TRAINING PART 1: MAX LIFTING
A1: Squat snatch
1 rep EMOM x 15 minutes done as:
2 sets @ 60%
2 sets @ 70%
2 sets @ 75%
2 sets @ 80%
2 sets @ 85%
5 sets @ 90%
VOLUME REPS SETS BEST EFF BEST INT
1515 21 17 111 111
0.1 ~51.7 50 x 3 x 2 EFF 47% INT 45%
65 x 1 x 2 EFF 59% INT 59%
0.1 70 x 1 x 2 EFF 63% INT 63%
0.1 75 x 1 x 2 EFF 68% INT 68%
0.1 80 x 1 x 2 EFF 72% INT 72%
0.1 85 x 1 x 2 EFF 77% INT 77%
0.1 90 x 1 x 2 EFF 81% INT 81%
0.2 95 x 1 x 3 EFF 86% INT 86%


A2: Squat clean
1 rep EMOM x 15 minutes done as:
2 sets @ 60%
2 sets @ 70%
2 sets @ 75%
2 sets @ 80%
2 sets @ 85%
5 sets @ 90%
VOLUME REPS SETS BEST EFF BEST INT
1490 15 15 144 144
80 x 1 x 2 EFF 56% INT 56%
0.1 90 x 1 x 2 EFF 63% INT 63%
0.1 95 x 1 x 2 EFF 66% INT 66%
0.1 100 x 1 x 2 EFF 69% INT 69%
0.1 105 x 1 x 2 EFF 73% INT 73%
0.2 110 x 1 x 5 EFF 76% INT 76%

Notes: This is NOT a 1 rep max session. A successful outcome of this session is moving through the 15 minutes and hitting the last 5 reps at 90% with no misses.

COMPETITION WORKOUT: GX ATHLETES
B: GX Athletes
For Time:
21 Strict HSPU
6 Power cleans 185/135lbs
18 Strict HSPU
6 Power cleans
15 Strict HSPU
6 Power cleans
12 Strict HSPU
3 Power cleans 225/155lbs
9 Strict HSPU
3 Power cleans
6 Strict HSPU
3 Power cleans
3 Strict HSPU

Notes: Make sure you measure out the standard crossfit width for the HSPU. Your whole hand must be inside the box for the reps to count. Change your own weights on the barbell (only 1 barbell allowed)
Score: 9:57

GYMNASTIC BIAS (OPTIONAL EXTRA)
Alternating EMOM x 20 minutes:
Minute 1: 1 Pegboard
Minute 2: Handstand walk ramp 25ft
Minute 3: 2 LLRC 15 feet
Minute 4: 20 Hollow rocks
Done, HSW starter i enden med trapperne (det svareste for mig pt)
Posts on May 22nd