Justin Poellot

Hometown:
Sioux City, Iowa
United States
Gym:
CrossFit Beo
Gender:
Male
Age:
39
Height:
5' 11"
Weight:
195 lbs

CrossFit Beo

Members:
99
Workouts Posted:
44
Address:
4101 War Eagle Dr. Bldg B
Sioux City, Iowa
United States

Personal Records

Metcon
Fran:
6:22
Grace:
2:59
Helen:
12:38
Cindy:
12 + 15 reps
FGB:
--
Strength
Squat:
290 lbs
Deadlift:
405 lbs
Clean:
230 lbs
Snatch:
160 lbs
Jerk:
215 lbs
Distance
Run 400m:
1:17
Run 5km:
--:--
Row 500m:
1:37
Row 2km:
7:48
Swim 500m:
--:--
View All PRs

TrackMyPR member since May 13, 2015   -   9 workouts logged

Date Name Description Results
06/12/2015 Fran :) PERFORMANCE
Hang Clean Find a 1 Rep Max

FITNESS
Bench Press Find a 1 Rep Max

WOD
"Fran"
21-15-9
Thrusters 95/65
Pull-ups

Russian Swings 3 x 25
GHD Sit ups 3 x 20 or Ab Mat Situps 3 x 25		 6m 36s
Performed as RX
06/11/2015 Ghost PERFORMANCE
Max Snatch

FITNESS
EMOM for 16 Mins
(Even) Push Press x 1 gets heavier each set
(ODD) Burpees x 5-10

WOD
"Ghost"
6 Rounds 1 Min Max Reps
Rowing (Calories)
Burpees
Double Unders
1 Min Rest		 450 reps
Performed as RX
06/08/2015 UNBROKEN PERFORMANCE
Clean 1 Rep Max

FITNESS
Hang Clean 3 Rep Max

Skill:
Strict Pull-ups 3 x Max Reps
Plus
Max Holds Chin above Bar 3 x Max hold
or
Negatives 3 x 5
Plus
DB Rows 3 x 10


WOD
3 Unbroken Power Cleans 225/145
3 Bar Facing Burpee
6 Unbroken Power Cleans 205/135
6 Bar Facing Burpee
9 Unbroken Power Cleans 185/125
9 Bar Facing Burpee
12 Unbroken Power Cleans 135/95
12 Bar Facing Burpees		 6m 29s
Workout Scaled
06/03/2015 TABATA Wednesday Tabata
20/10 8 Rounds

KBS 53/35
Push Ups
Wallball
Double Unders
Row (Cal)		 453 reps
Performed as RX
05/28/2015 Burp your 800 PERFORMANCE
Snatch x 3 65%, x 2 70%, 2 x 2 78%, 2 x 1 83%

FITNESS
Split Jerk 8 x 1
Internal and External Band Work

Midline
L-Sits

WOD
3 Rounds of
Run 800
30 Burpees to Plate		 24m 16s
Performed as RX