Thursday's set (August 18) @ CrossFit Nordic
Warm up and agility
KTE kipping - 10
Front Squat - various reps (weights and sets) 40, 60, 70 kg
main set with good performance - 3x3 80 kg
In between Muscle Up technique practice
Met-con strength set: A bit mixed performance as I got penalty (added lifts) on the back squat and did not complete the 3rd round as I was going to go for over 20 reps!
3 (initially 5) rounds of :
5 HSPU -- various performance, did not do 5 straight this time, so I had to stand 10 sec per hspu on some reps
10 Back Squat -- 1 set 10, 2nd >15, 3rd 10
15 Kettle Bell Swings 24 kg- 1 set 15, 2nd 25, 3 n/a
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