Phillip Sander

Hometown:
Unknown
Gym:
Vintage CrossFit
Gender:
Male
Age:
33
Height:
5' 9"
Weight:
160 lbs

Vintage CrossFit

Members:
193
Workouts Posted:
4,678
Address:
4205 Center St
Houston, TX 77007
United States

Personal Records

Metcon
Fran:
8:13
Grace:
--:--
Helen:
--:--
Cindy:
--+--
FGB:
--
Strength
Squat:
-- lbs
Deadlift:
300 lbs
Clean:
-- lbs
Snatch:
-- lbs
Jerk:
145 lbs
Distance
Run 400m:
1:02
Run 5km:
--:--
Row 500m:
--:--
Row 2km:
--:--
Swim 500m:
--:--
View All PRs

TrackMyPR member since August 24, 2015   -   60 workouts logged

Date Name Description Results
02/22/2018 10 Minute EMOM
1 Squat Clean and Jerk @ 80%		 155 lbs
Performed as RX
02/22/2018 3 Rounds
30 Wall Balls 20/14lbs
Row 400/350m

Beginner: 14/10# to 10/9' Target
Intermediate/Advanced: Rx
Competitor: 40 Wall Balls

Wall Balls should be completed in 3 sets or less. Don't allow yourself to use the row as recovery time, but you also don't want to go so hard you're unable to jump right into a big set of wall balls. Find the sweet spot when it comes to pacing. 		11m 05s
Workout Scaled
01/24/2018 Five 3:00 Rounds
20 Kettlebell Swings 53/35lbs
12 Handstand Push Ups
Max Double Unders in remaining time
No Rest between rounds

The handstand push ups should be 4 sets or less for the duration of the workout. You should have at least one minute for the double unders on the first round.

Beginner: 20 Swings @ 35/18; 3 Wall Walks or 3x Kick-up to HS + :10 hold
Intermediate: 44/26; 6-8 Reps and/or reduced ROM
Advanced: Rx
Competitor: 30 KB Swings; 15 HSPU		 25 reps
Workout Scaled
01/23/2018 Back Squats
Choose a weight you believe you can hit for 8-15 reps (~70% 1RM)

Warm up sets
8 reps @ 50% of working weight - Slow controlled pause squats
6 reps @ 75% - Focus on speed

Working Set
Max effort reps at chosen weight.
17 reps
Performed as RX
01/23/2018 CrossFit Open 17.1 For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Time cap: 20 minutes		 20m 00s
Workout Scaled