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Old 03-22-2009, 04:31 PM   #2
Johan Nederhof
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Join Date: Jan 2006
Location: Rotterdam  Holland
Posts: 190
Re: Johan's CrossFit in Holland SB-blog

C1d3: restday

C1d4 thustday 19/3
my wife's birthday, spend half the day in a sauna, man was I rested!
training in the afternoon
- Deadlift 5x 140 kg
- powerclean 20x 40 kg *not heavy at all but my grip started to fail)
- WOD: 3 rounds os: 20x 24kg KB-swing + 20x burpees
time: 9:27 min
- Ladder: weighted pull-ups 10kg.
score: 6 rounds

C1d5 friday 20/3
OH-sq 5x 45 kg
squat 20x 80 kg
WOD: AMRAP 10 min: 5x 50kg p-press + 10x K@E + 15x double unders
score: 3 rounds + 5+10
the doubleunders realy did me in

C1d6 Saturday 20/3

C1d7 Sunday 21/3
WOD: 5 rounds of
5x powerclean (add weight every round, 50-60-70-75-80(x3=F) kg)
10x pull-up (interesting after the powercleans)
20x wallball sit-up
2 min rest
score: 1:42 - 1:37 - 1:55 - 1:54 - 2:36
today's stenght part where the power cleans. I could do 75kg, but the 80kg was too heavy. Next time I will repeat 75kg, then add weight)

Have fun,
Complete development of the full human potential, physical, mental and spiritual. Step by step.
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