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Athlete Date Sort Location Workout Name Description Results
Ankur Kataria 07/15/2019 District H CrossFit None Strength Program (Week 3)

Find 4RM Front Squat

into

4*4 - 85% of 4RM

 255 into 215 (for drop sets) lbs
Performed as RX
Ankur Kataria 07/13/2019 District H CrossFit None Strength Program (Week 2)

Power Clean + Front Squat (1+1) *2 - 5 sets at 80% of 1RM Power Clean

Focus: Consistent footwork to improve transition into squat clean		 145 lbs
Performed as RX
Ankur Kataria 07/13/2019 District H CrossFit None Strength Program (Week 2)

Hit 5 RM - Front Squat

then 3 sets - 5 reps at 85% of 5RM

Aim to add 5-10lbs to last week's number		 245 lbs
Performed as RX
Ankur Kataria 07/11/2019 District H CrossFit None METCON

AMRAP 18:
100 Meter Farmers Carry (53/35s) each hand
30 Ab Mat Sit-ups
100 Meter Farmers Carry (53/35s) each hand
15 Deadlifts (205/145)		 3 rounds 31 reps
Performed as RX
Ankur Kataria 07/10/2019 District H CrossFit None Strength Program (Week 2)

Hang Power Cleans - 5 sets * 4 reps at 75% of 1RM Power Clean		 135 lbs
Performed as RX
Ankur Kataria 07/10/2019 District H CrossFit None Strength Program (Week 2)

Strict Press + Push Press (3 + 3) - 5 sets at 75% of 1RM Strict Press		 105 lbs
Performed as RX
Ankur Kataria 07/08/2019 District H CrossFit None Strength Program (Week 2)

5 sets - Power Clean + Power Press (3+3)
75% of 1RM Push Press		 145 lbs
Performed as RX
Ankur Kataria 07/08/2019 District H CrossFit None Strength Program (Week 2)

Front Squat

6RM -3 attempts max
Then do 3 sets of 6 at 75% of 6RM

*Try and do atleast 5-10 lbs more than last week		 240 lbs
Performed as RX
Ankur Kataria 07/05/2019 District H CrossFit None Strength Program

Power Clean + Front Squat (1+1) - 6 sets at 75% of 1RM Power Clean		 135 lbs
Performed as RX
Ankur Kataria 07/05/2019 District H CrossFit None Strength Program

Hit 5 RM - Front Squat (80-85% 1RM)

then 3 sets - 5 reps at 80% of 5RM		 235 - 185 (Drop sets) lbs
Performed as RX
Ankur Kataria 07/03/2019 District H CrossFit None Strength Program

Strict Press + Push Press (4 + 3) - 5 sets at 70% of 1RM Strict Press		 100 lbs
Performed as RX
Ankur Kataria 07/03/2019 District H CrossFit None Strength Program

Hang Power Cleans - 5 sets * 4 reps at 70% of 1RM Power Clean		 120 lbs
Performed as RX
Ankur Kataria 07/02/2019 District H CrossFit Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 12m 48s
Performed as RX
Ankur Kataria 07/01/2019 District H CrossFit None Strength Program

Front Squat

6RM -3 attempts max

Then do 3 sets of 6 at 70% of 6RM		 225 lbs
Performed as RX
Ankur Kataria 07/01/2019 District H CrossFit None Strength Program

5 sets - Power Clean + Power Press (3+3)
70% of 1RM Push Press		 155 lbs
Performed as RX
Ankur Kataria 06/29/2019 District H CrossFit None METCON
Teams of 3 (30 Minute Cap)

800 Meter Run
75 Box Jump Overs (24/20)
50 Clean and Jerks (135/95)
75 Pull-Ups
50 Clean and Jerks (135/95)
75 Box Jump Overs (24/20)
800 Meter Run

*Everyone on the team runs
*Split reps as desired		 26m 54s
Performed as RX
Ankur Kataria 06/26/2019 District H CrossFit None Strength (12:00 Minutes)

Thruster
*Build to a Heavy 3
*NO squat Clean on the 1st rep		 175 lbs
Performed as RX
Ankur Kataria 06/26/2019 District H CrossFit None METCON

For Time:
25 Thrusters (95/65)
400 Meter Run
25 Chest to Bar Pull-ups
400 Meter Run
25 Thrusters (95/65)

*Goal SUB 15 mins		 12m 06s
Workout Scaled
Ankur Kataria 06/24/2019 District H CrossFit None HANG SQUAT SNATCH

* 15 minutes to build to a heavy hang squat snatch from the floor
* First half is lighter technique work, add more weight in the second half if things are looking good		 115 lbs
Performed as RX
Ankur Kataria 06/24/2019 District H CrossFit None AMRAP 9:

10 Hang Squat Snatches (75/55) *USE SMALL BAR
30 Double Unders (60 singles)

*GOAL 4 rounds +		 5 rounds 4 reps
Workout Scaled
Ankur Kataria 06/22/2019 District H CrossFit None For Time (Teams of 3 | 25 Minute Cap):

200/140 Calorie Row

Into

40 Toes to Bar
40 Box Jump Overs (24/20)
40 Thrusters (95/65)
40 Toes to Bar
40 Box Jump Overs (24/20)
40 Thrusters (115/80)
40 Toes to Bar
40 Box Jump Overs (24/20)
40 Thrusters (135/95)		 350 reps
Workout Scaled
Ankur Kataria 06/21/2019 District H CrossFit None METCON

12 min AMRAP
10 Pullups
15 Front Rack Lunges (SAME PLACE) 95/65
20 Lateral Bar Hops		 4 rounds 13 reps
Performed as RX
Ankur Kataria 06/20/2019 District H CrossFit None 25 Minute AMRAP

10 Deadlifts (135/95)
50m Sled Push (45/35) (Use sled as available)
10 Bar facing Burpees
*0-9:59

8 Deadlifts (185/135)
50m Sled Push (45/35)
12 Bar facing Burpees
*10-19:59 mins

5 Deadlifts (225/155)
50m Sled Push (45/35)
15 Bar Facing Burpees
*20-25:00

*Score total reps and Ending weight

Today is recovery day, think of it as a marathon not a sprint..		 152 reps
Performed as RX
Ankur Kataria 06/19/2019 District H CrossFit None METCON
AMRAP 5:
Buy In: 100 Double (2x singles)
12 Front Squats (95/65)
4 Burpee Box Jump (24/20)

**Rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump (24/20)

**Rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump (24/20)

Post your scores to the Whiteboard.		 120 reps
Workout Scaled
Ankur Kataria 06/17/2019 District H CrossFit None AMRAP 18:

12/9 Calorie Row / 200m RUN
(Alternate between Row and Run between rounds )
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar		 4 rounds 26 reps
Workout Scaled
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