Mike Long

Hometown:
KS
Gym:
CrossFit Diem
Gender:
Male
Age:
43
Height:
--
Weight:
--

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: 14m 04s
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		 14m 04s
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%		 90-90-90-90-90-90-90-90-90-90-90-90 lbs
105-105-105-105-105-105-105-105 lbs
Performed as RX