Seth Johnson

Hometown:
FALLS CHURCH, VA
Gym:
Old City CrossFit
Gender:
Male
Age:
50
Height:
5' 7"
Weight:
--

November 29, 2017

Performed at: Old City CrossFit
Workout Name: 20 min AMRAP
Description: 20 min AMRAP
2 rounds Cindy^
1 round DT+

^Cindy
5 Pull ups
10 Push ups
15 Air squats

+DT
12 Deadlifts
9 Hang power cleans
6 Push jerk
Rx weight 155/105
Results: 2 rounds 81 reps
Workout scaled
Cooldown: Jumping pullups
135#

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11/29/2017 20 min AMRAP 20 min AMRAP
2 rounds Cindy^
1 round DT+

^Cindy
5 Pull ups
10 Push ups
15 Air squats

+DT
12 Deadlifts
9 Hang power cleans
6 Push jerk
Rx weight 155/105		 2 rounds 81 reps
Workout Scaled
11/08/2017 20 Min AMRAP Complete as many rounds as possible in 20 minutes of:
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08/31/2017 20 min AMRAP 20 min AMRAP
50 double unders
5 Front squats 185/135
15 sec L-sit (rings/pull up/parallettes, etc)
20 Ab mat Sit ups

*The challenge here will be the the front squats. They are coming from the ground, so if the Rx weight is too heavy, scale to something that is a heavy, but challenging weight that you have to grind out each time. The sit ups and L-sits (or tuck holds), will make them more difficult, forcing you to really brace your core to stay upright throughout the movement. Strive to do all 5 reps unbroken. Have a strong power clean to set you up for some stronger front squats.		 4 rounds 16 reps
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