Jonah Nelson

Hometown:
Lenexa , Kansas
Gym:
CrossFit Diem
Gender:
Male
Age:
37
Height:
6' 1"
Weight:
200 lbs

April 1, 2013

Performed at: CrossFit Diem
Workout Name: 130401
Description: for time:

400m run
* then *
3 rounds of:
20 KB swings (1.5/1)
15 box jumps (24"/20")
10 thrusters (95#/65#)
* then *
400m run
Results: 12m 26s
Performed as RX

2 similar workouts

Date Name WorkoutDescription Results
04/01/2013 130401 for time:

400m run
* then *
3 rounds of:
20 KB swings (1.5/1)
15 box jumps (24"/20")
10 thrusters (95#/65#)
* then *
400m run		 12m 26s
Performed as RX
04/01/2013 130401 - Strength 1) Every 20 seconds for 4 minutes:

1 Snatch (full) @ 75%

*Rest 3 minutes.

2) Every 60 seconds for 8 minutes:

1 Snatch (full) @ 95%		 125 @ 20 sec for 4 min lbs
135 @ 4 reps lbs
155 @ 3 reps lbs
175 @ 1 rep lbs
Performed as RX