Alex Ricciardone

Hometown:
Unknown
Gym:
Project 9 CrossFit
Gender:
Male
Age:
--
Height:
--
Weight:
--

Project 9 CrossFit

Members:
28
Workouts Posted:
164
Address:
Maxwell AFB, AL
United States

Personal Records

Metcon
Fran:
6:06
Grace:
--:--
Helen:
10:42
Cindy:
--+--
FGB:
--
Strength
Squat:
395 lbs
Deadlift:
395 lbs
Clean:
245 lbs
Snatch:
135 lbs
Jerk:
-- lbs
Distance
Run 400m:
--:--
Run 5km:
--:--
Row 500m:
--:--
Row 2km:
6:52
Swim 500m:
--:--
View All PRs

TrackMyPR member since March 2, 2015   -   7 workouts logged

Date Name Description Results
03/16/2015 WARMUP
100 Single Jump Rope
3 Rounds
10 Ring Rows
20 Ski Jacks
10 strict Push Ups
shoulder prep- introduce around the worlds (with plate)

STRENGTH
OHP
Warm-up:
535%
545%
355%
Set 1: 565%
Set 2: 375%
Set 3: 1+x85%

WOD
10 Rounds
300m Row
1 Minute Rest

RECOVERY
Banded Hip Extension 2min each
T Spine Smash 2min		 9m 44s
Performed as RX
03/12/2015 WARMUP
400m run
3 Rounds
10 Push Up
10 Kettlebell Swing
10 Box Jump
Hip/Shoulder Prep

STRENGTH
Squat
Warm-up:
5x35%
5x45%
3x55%
Set 1: 3x60%
Set 2: 3x70%
Set 3: 3+x80%

WOD
3 Rounds
25 Wall Ball (20/14)
100 Burpee Broad Jump
25 Kettlebell Swing (G/Y)

RECOVERY
Foam Roll Upper Back 2 min
Couch Stretch 2 min each		 10m 22s
Performed as RX
03/11/2015 WARMUP
300m Row
3 Rounds
10 Jumping Pull Up
7 bar thrusters
5 inch worms
Shoulder Prep/hip prep
Pre Strength WOD: 310 GM w bar or PVC

STRENGTH
Deadlift
Warm-up:
535%
545%
355%
Set 1: 360%
Set 2: 370%
Set 3: 3+x80%

WOD
10 Rounds
5 Chest to Bar Pull Up
5 Shoulder to Overhead

RECOVERY
Coaches Choice
 10m 02s
Performed as RX
03/09/2015 WARMUP
200m Run
3 Rounds
10 KB DL high pulls
5 Burpee
50 Backward Bear Crawl
hip/Shoulder Prep- introduce sleepers stretch

STRENGTH
OHP
Warm-up:
535%
545%
355%
Set 1: 360%
Set 2: 370%
Set 3: 3+x80%

WOD
4 Rounds
12 Deadlift (185/155)
9 Box Jump 24/20)
6 Strict Handstand Push Up

RECOVERY
Reverse Hyper 10, 10, 10
Overhead Banded Distraction 2 min each
 10m 38s
Performed as RX
03/07/2015 CrossFit Open 15.2 For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups

Etc., following same pattern		 90 reps
Performed as RX