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AthleteSort Date Location Workout Name Description Results
Rebecca Whittle 02/26/2016 Risen Strength 160226_B Power Clean + Jerk (1+2)-(1+2)-(1+2)-(1+2)
@ 60% Clean and Jerk		 65-65-65-65 lbs
Performed as RX
Rebecca Whittle 02/26/2016 Risen Strength 160226_C 3 RFQ of :
2 min AMRAP pull ups then
2 min AMRAP burpees
2 min rest
 125 reps
Performed as RX
Rebecca Whittle 03/03/2016 Risen Strength Cindy the Jerk 2 rounds of "CINDY" (5 Pull-ups, 10 Push-ups, 15 squat) then 1 Clean and Jerk @ 60%

Add 1 rep of Clean and Jerk each round		 319 reps
Performed as RX
Rebecca Whittle 03/04/2016 Risen Strength 160304 Run 800
40 sit-ups
40 superman
Run 400
30 sit-ups
30 superman
Run 200
20 sit-ups
20 superman		 15m 15s
Performed as RX
Rebecca Whittle 03/10/2016 Risen Strength 160310 A)
5 min pull-up practice
5 min double under practice

B)
10 min Amrap
3 power cleans (45-60%)
15 air squats
100m run (25m shuttle x4)
Then 2 min rest
10 min Amrap
3 hang squat cleans
15 butterfly sit-ups
100m run (25m shuttle x4)		 259 reps
Performed as RX
Rebecca Whittle 03/11/2016 Risen Strength 160311 A)
Snatch
5@60%
4@65%
3@70%
2@75%
1@80%
B)
For distance 8min AMRAP
Burpee broad jumps
(10' is one rep)		 26 reps
Performed as RX
Rebecca Whittle 03/14/2016 Risen Strength 160314 A)
5x5 Front Squat @ 60-70%
1 min controlled decent levers between rest

B)
For Time
200m Run x5
10-9-8-6-2 ring rows after each run
(elevated for men, 2' forward for women)		 9m 40s
Performed as RX
Rebecca Whittle 03/17/2016 Risen Strength 160317_A 3 Position Snatch (floor-hang-high hang) 3-3-3-3-3-3-3
40% to AHAP		 30-30-40-40-50-50-50 lbs
Performed as RX
Rebecca Whittle 03/17/2016 Risen Strength 160317_A 3 Position Snatch (floor-hang-high hang) 3-3-3-3-3-3-3
40% to AHAP		 30-30-40-40-50-50-60 lbs
Performed as RX
Rebecca Whittle 03/17/2016 Risen Strength 1603017_B From 00:00-06:00
3 RFQR
1min Thruster (45-50%)
1min Double Under
Then from 08:00-18:00
5 RFQR
1min bridged Push-ups (20/16)
1min weighted sit-ups (25/15)		 168 reps
Performed as RX
Rebecca Whittle 03/21/2016 Risen Strength 160321 A)
7 sets
1 power clean + 1 high hang clean
40% to AHAP (post weights to comments)

B)
20 min AMRAP
25 double unders
5 yard suicides x 5		 215 reps
Performed as RX
Rebecca Whittle 03/22/2016 Risen Strength Run 5k 5km run 32m 40s
Performed as RX
Rebecca Whittle 03/24/2016 Risen Strength 160324_A Back Squat 1-1-1-1-1
 70-75-85-90-100 lbs
Performed as RX
Rebecca Whittle 03/24/2016 Risen Strength 160324_B 5 rounds for quality
10 Hanging Knee raises
10 Jumping squats
(jump to a target 6" above reach)

 4m 04s
Performed as RX
Rebecca Whittle 03/28/2016 Risen Strength 160328_A 5 sets of
1min- AMRAP Double Unders
1min- 2 High Hang Snatch @ 60%		 78 reps
Performed as RX
Rebecca Whittle 03/28/2016 Risen Strength 160328_B 2 min AMRAP
Burpees		 25 reps
Performed as RX
Rebecca Whittle 03/31/2016 Risen Strength 160331_A Deadlift 5-5-5-5

As a buy in for each set
Run 200m
30 sit-ups
Start around 85-90% of your clean for the DL, work to AHAP		 95-100-110-125 lbs
Performed as RX
Rebecca Whittle 03/31/2016 Risen Strength 160331_B 9-6-3
Thrusters @ 70%
Ring rows (3'/2')

 5m 03s
Performed as RX
Rebecca Whittle 04/04/2016 Risen Strength 160404_a Snatch balance 3-3-3-3-3
Start at 60% work up to AHAP with perfect form

:60 bar hangs between sets		 40-45-50-55-60 lbs
Performed as RX
Rebecca Whittle 04/04/2016 Risen Strength 160404_b Back squat 3-3-3-3
Work up to 3Rm

Buy in required for each set
200m run
10 Knee-ins
10 sit to stands

 70-75-85 lbs
Performed as RX
Rebecca Whittle 04/07/2016 Risen Strength 160407_A Front squats 5-5-5

3 sec pause at the bottom start at 45% of 1rm

Also preform foam rolling on the Lats between sets		 45-55-65 lbs
Performed as RX
Rebecca Whittle 04/07/2016 Risen Strength 160407_B 3 sets for quality
2 min to run 200m
2 min to do 20 DU (or 1 min double practice)		 2m 40s
Performed as RX
Rebecca Whittle 04/15/2016 Risen Strength 160415 Pull-up work:
2x
8 banded strict pull ups @ 2111
8 one arm db rows @ 2111

A.
Back Squats 1-1-1 @ 95%

B.
5 rounds for quality
:30 hanging tuck hold
10 jumping squats		 75-85-85-85-85 lbs
Performed as RX
rebecca williams 01/01/2012 Albany Crossfit Fran 21-15-9
Thrusters
Pull Ups		 4m 45s
Workout Scaled
rebecca williams 01/03/2012 None Cindy 20 Min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
 11 rounds 4 reps
Workout Scaled
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