Seth Johnson

Hometown:
FALLS CHURCH, VA
Gym:
Old City CrossFit
Gender:
Male
Age:
49
Height:
5' 7"
Weight:
--

October 15, 2019

Performed at: Old City CrossFit
Workout Name: 5 RFT
Description: 12 Deadlifts (225/155)
12 Strict HSPU
12 Box jump over (24/20)
Results: 17m 45s
Workout scaled
Modifications at: Box HSPU
20" box

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11/09/2018 5 RFT 7 Sumo deadlift high pull 115/75
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10/24/2018 5 RFT RFT
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5 KB cleans R
5 KB jerks R
5 KB swing L
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5 KB jerks L
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Performed as RX
09/18/2018 5 RFT 400m Run
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08/09/2018 5 RFT 9 Deadlifts - 155/105
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 11m 59s
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06/08/2018 5 RFT 5 RFT:
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05/01/2018 5 RFT Modified DT
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*Rest 1 min between rounds		 14m 03s
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04/04/2018 5 RFT 5 Rounds for Time:
30 KB Swings (70/53)
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Time Cap: 35 Min		 26m 15s
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12/01/2017 5 RFT 5 RFT
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10/31/2017 5 RFT 5 Rounds for Time
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10/11/2017 5 RFT 5 RFT
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09/01/2017 5 RFT 5 RFT
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5 DB OH Lunges
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5 DB OH Lunges
10 Pistols (5/5)

Rx 50/35

**The core work from from yesterday is really going to come into play here in both the strength and the workout. I want you to pay particular attention to your weaker side for both the ground to overhead (G2OH) and lunges with the weight overhead. Theres a tendency to lean to the side to help support the weight, but I want you to fight that. One of the main functions of the core is to prevent lateral flexion aka leaning under load. So brace brace brace that core and punch that DB into the ceiling.		 12m 43s
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05/10/2017 5 RFT 5 Rounds
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Performed as RX
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