Ben Rookwood

Hometown:
Ampthill, Bedfordshire
United Kingdom
Gym:
Crossfit Ampthill
Gender:
Male
Age:
42
Height:
5' 9"
Weight:
80 kgs

Crossfit Ampthill

Members:
24
Workouts Posted:
59
Address:
Ampthill, Bedfordshire
United Kingdom

Personal Records

Metcon
Fran:
3:54
Grace:
3:47
Helen:
9:08
Cindy:
--+--
FGB:
252
Strength
Squat:
153 kgs
Deadlift:
190 kgs
Clean:
100 kgs
Snatch:
65 kgs
Jerk:
-- kgs
Distance
Run 400m:
--:--
Run 5km:
--:--
Row 500m:
1:30
Row 2km:
--:--
Swim 500m:
--:--
View All PRs

TrackMyPR member since August 19, 2012   -   38 workouts logged

Date Name Description Results
06/30/2015 Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 6m 58s
Performed as RX
05/28/2015 Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 9m 08s
Performed as RX
05/11/2015 Nasty Girls 3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps		 13m 16s
Performed as RX
04/19/2015 1) 1 and 1/4 front squat Work up to a 1 RM in 10 reps or less.

*Warm up, then rep scheme should look something like 3-2-1-1-1-1-1. I am after load, not volume, which is going to help prime the body for the upcoming session.

100kg

2) 7 rounds (14 minutes) EMOM, perform:

-Odd minute = 200m row

-Even minute = handstand attempts

Work Capacity: Complete 3 rounds for time of:

-200m farmers walk @ 30kg

-75x double unders
 15m 27s
Performed as RX
04/18/2015 Strength:

1) 2 position clean (1x hang + 1x floor): 10 rounds Every 2 minutes, complete:

30,35,40,45,50,55,60,65,70,75,80,85,100kg

2) Push press: 75%x5, 80%x3, 85%x3 reps, 90%x 2, 95%x 1+ reps.

57.5,62.5,67.5,72.5,80kg



Work Capacity: Complete 3 rounds of the following for max reps:

-3 minute AMRAP Row (Calories)

-2 minute AMRAP ground to overhead @ 60KG

-1 minute AMRAP ring dip

*Rest 1 minute between rounds		 221 reps
Performed as RX