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Athlete Date Sort Location Workout Name Description Results
Page Gerrick 06/06/2014 Sol CrossFit High hang power cleans High Hang Power Clean

9-7-5-3-3-2-2

build to a heavy double

Rest as needed		 73 lbs
Performed as RX
Page Gerrick 06/06/2014 Sol CrossFit Rounds for time Metcon

3 rounds

10 Box Jumps 24/20
10 Rack Lunges 155/105

5 min time cap

Rest 3 min

3 rounds

20 Kbs 53/35
20 Sit ups

5 min time cap		 8m 47s
Performed as RX
Page Gerrick 06/02/2014 Sol CrossFit 9 min Amrap 9 min amrap

Lvl 1
6 front squat @bw(clean from ground)
8 no push up burpees
10 sit ups

Lvl 2

8 goblet squats 44/26
8 no push up burpees
8 sit ups

Lvl 3

10 air squats
6 burpees
8 sit ups		 4 rounds 16 reps
Performed as RX
Page Gerrick 06/02/2014 Sol CrossFit Hang Full Cleans 2-2-2-2-2-2
Build to a heavy double

Rest 3 min between		 63 lbs
Performed as RX
Page Gerrick 05/31/2014 Sol CrossFit 10 min amrap w/partner With a partner

Perform 10 kbs 70/53
15 sit ups
2 shuttle runs

Other partner rests while the other works

 6 rounds 0 reps
Performed as RX
Page Gerrick 05/31/2014 Sol CrossFit 10 min Kipping practice Work on Kipping for different movements 10m 00s
Performed as RX
Page Gerrick 05/31/2014 Sol CrossFit Row/ski Row/ski 3000m with a partner at 70% effort 16m 19s
Performed as RX
Page Gerrick 05/27/2014 Sol CrossFit 7 min amrap 7 min amrap

10 power cleans
20 jumping jacks		 5 rounds 6 reps
Performed as RX
Page Gerrick 05/27/2014 Sol CrossFit Power cleans 5-5-3-3-2-2
Build to a tough double
Rest 3 min between		 63 lbs
Performed as RX
Page Gerrick 05/26/2014 Sol CrossFit 20 min amrap Run 200m
10 burpees
12 v ups
14 kbs 70/53
 4 rounds 0 reps
Workout Scaled
Page Gerrick 05/23/2014 Sol CrossFit Floor Press 7-5-3-2-1
Build to a heavy single

Rest 3 min between sets		 45 lbs
Performed as RX
Page Gerrick 05/23/2014 Sol CrossFit Chipper 30 Hang power cleans 135/95
30 Over the bar burpees
30 Kbs 70/53
20
20
20
10
10

18 min time cap		 1 reps
Workout Scaled
Page Gerrick 05/19/2014 Sol CrossFit Front Squat 10-10-10-10
Rest 2 min between sets		 Bar only 2x 58 2x lbs
Performed as RX
Page Gerrick 05/19/2014 Sol CrossFit Amrap 6 min amrap

10 Burpee box jump
20 push ups
Run 200m

Rest 5 min

6 min amrap

8 double squat wall balls
12 lunges
Run 200m with plate 45/25		 1 rounds 23 reps
Performed as RX
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