Leslie Miletich

Hometown:
North Vancouver, B.C.
Gym:
CrossFit 604
Gender:
Female
Age:
60
Height:
5' 6"
Weight:
139 lbs

August 15, 2012

Performed at: CrossFit 604
Workout Name: CrossFit 604 Aug 15 2012
Description: WOD:
10 min AMRAP:
1 Rope Climb 15' (Scale 5 ring rows or 5 pullups - not band assisted)
7 Ring dips (Scale dip variation as required)
10 Ball Slams
Results: 4 rounds 1 reps
Performed as RX
Warmup: WARMUP/MOBILITY:
Coaches Choice

STRENGTH:
A - 10 mins to build to heavy 1 Power Clean and Jerk (5-6 sets max - prioritise form, heavy but fast)

B - EMOM 3 reps x 5mins @ 80% of above

WOD TECH:
Ball Slams, Rope Climb
Cooldown: Flapping with Jason!
Athlete's Notes: a) worked up to 115lbs
b) 85lbs for every minute on the minute.
c) 4 full rounds plus 1 rope climb.

Good combination of strength and cardio.

1 similar workout

Date Name WorkoutDescription Results
08/15/2012 CrossFit 604 Aug 15 2012 WOD:
10 min AMRAP:
1 Rope Climb 15' (Scale 5 ring rows or 5 pullups - not band assisted)
7 Ring dips (Scale dip variation as required)
10 Ball Slams
 4 rounds 1 reps
Performed as RX