Seth Johnson

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

March 14, 2019

Performed at: Old City CrossFit
Workout Name: 20 min AMRAP
Description: 12/7 Bike cal
24 KB swings 53/35
12 Dball shoulders 100/60 (6/6)
6 Strict Pull ups
Results: 3 rounds 22 reps
Workout scaled
Modifications at: 44# KB
80# Dball
purple band pullups

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20 min AMRAP
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5 Pull ups
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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
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*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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