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Athlete Date Sort Location Workout Name Description Results
Jason McGrath 05/27/2014 Sol CrossFit Power cleans 5-5-3-3-2-2
Build to a tough double
Rest 3 min between		 285# lbs
lbs
lbs
Performed as RX
Jason McGrath 05/27/2014 Sol CrossFit 7 min amrap 7 min amrap

10 power cleans
20 jumping jacks		 7 rounds 4 reps
Performed as RX
Jason McGrath 03/17/2014 Sol CrossFit Deadlift/weighted pull up Warm up 5-5
Working set 8-8-8-8
Rest 3 min between sets

Go up in weight 5% from last week and aim for 8 reps. If you don't make 8 reps, 6 reps is the next number to get to.		 315# lbs
Performed as RX
Jason McGrath 02/24/2014 Sol CrossFit Power Clean 2-2-2-2-2-2
Build to a heavy double
Rest 2 min between sets		 265# lbs
Performed as RX
Jason McGrath 02/24/2014 Sol CrossFit Death by Power Clean Do 1 rep the first minute, 2 the 2nd and so on...
 13 rounds 9 reps
Performed as RX
Jason McGrath 02/20/2014 Sol CrossFit Snatch 3-3-3-3-3
Build to a heavy triple form permitting		 175 lbs
Performed as RX
Jason McGrath 02/20/2014 Sol CrossFit Rounds for time 4 rounds

50 DU's
15 Russian Twists w/touch over head
200m run
11m 07s
Performed as RX
Jason McGrath 02/18/2014 Sol CrossFit Jerk 3-3-3-3-3
Build your way up to a heavy triple
Rest 3 min sets		 235 lbs
Performed as RX
Jason McGrath 02/18/2014 Sol CrossFit 5 rounds for time 5 Rounds

15 pull ups
Run 200m w/plate 45/25		 11m 27s
Performed as RX
Jason McGrath 02/17/2014 Sol CrossFit Power Clean Power Clean

3-3-3-3-3

Touch and go 		245 lbs
Performed as RX
Jason McGrath 02/17/2014 Sol CrossFit Chipper 50 box jumps 24/20
10 hang full clean 185/115
50 weighted push ups 45/25
10 hang power cleans 185/115
50 kbs 70/53
10 power cleans 185/115
100 sit ups or 50 t2b
23m 47s
Performed as RX
Jason McGrath 02/12/2014 Sol CrossFit 3 Rounds for time 3 Rounds

9 Deadlifts 275/185
18 Burpees
27 Sit Ups
 09m 23s
Performed as RX
Jason McGrath 02/12/2014 Sol CrossFit 7 min Emom Hang Power Snatch None 07m 00s
Performed as RX
Jason McGrath 02/11/2014 Sol CrossFit Jerk - EMOM 10 min EMOM
2 Jerk 		225 lbs
Performed as RX
Jason McGrath 02/11/2014 Sol CrossFit 2 AMRAPS 4 Min AMRAP
6 HSPU
9 Ring Push Ups

Rest 4 min

12 Min AMRAP
15 Wall balls @ 20#/14#
200m Run		 11 rounds 3 reps
Performed as RX