Xaimara Otero-Ortiz

Hometown:
Edgewater Park, New Jersey
Gym:
Hyper CrossFit
Gender:
Female
Age:
37
Height:
5' 2"
Weight:
--

December 10, 2012

Performed at: Hyper CrossFit
Workout Name: Clean Lift Cycle
Description: Start of Clean Lift cycle: Olympic Bar to be used with all movements.
Front squat 3 x 5 *may add weight if able to maintain form(Max at 95lbs).
Clean Pull from mid-thigh (power position) to shoulder shrug. 3 x 3
Clean Pull from mid-thigh and receive bar in Power Clean position. 3 x 3

Wod: For Time
30-25-20-15-10-5
KB Swings 55/35
Wallballs 20/14
Results: 19m 14s
Workout scaled
Modifications at: 35lb KB reduced weight to 20lb KB
Warmup: 5 minutes treadmill 3.0 % incline
3rds
10 squats
kipping
arm and trunk circles
2 samson stretches ea side
Mobility Assessment to be done for preparation of Olympic Weightlifting:
Overhead Squat with PVC pipe
Straight Leg Raise
Front Squat with Olympic Bar
Upright Row with PVC pipe
Mobility work to be assigned.

2 similar workouts

Date Name WorkoutDescription Results
12/12/2012 Clean Lift Cycle part 2 Quick review of previous skill, then move on to current :
Clean Pull from Above Knee to shoulder shrug. 3 x 3
Clean Pull from Above Knee to Power clean (landing)
position. 3 x 3
Clean Pull from Below Knee to shoulder shrug. 3 x 3
Clean Pull from Below Knee to Power clean (landing) position.
Clean Pull from floor to below knee(Lift Off). 3 x 3
Romanian Dead Lift. 3 x 5

Wod: 100 T2B/K2E for Time		 8m 20s
Performed as RX
12/10/2012 Clean Lift Cycle Start of Clean Lift cycle: Olympic Bar to be used with all movements.
Front squat 3 x 5 *may add weight if able to maintain form(Max at 95lbs).
Clean Pull from mid-thigh (power position) to shoulder shrug. 3 x 3
Clean Pull from mid-thigh and receive bar in Power Clean position. 3 x 3

Wod: For Time
30-25-20-15-10-5
KB Swings 55/35
Wallballs 20/14		 19m 14s
Workout Scaled