Mike Kovalcik

Hometown:
Overland Park, Ks
Gym:
CrossFit Diem
Gender:
Male
Age:
46
Height:
--
Weight:
210 lbs

April 8, 2013

Performed at: CrossFit Diem
Workout Name: 130408
Description: 3 rounds for time of:

Run 400 meters
12 Squat Snatches, 115#/75#
12 Box Jumps, 30"/24"

For the squat snatches, scale the weight as needed so as to catch in the squat. It is a no rep if you catch with the hip crease above the top of the knee even if you finish squatting. If you are using less than 10# plates, the bar must pass below the knee caps at the beginning of each rep.

The reps for the box jumps is relatively low so use this time to try and use a box higher than you'd normally choose. Maybe 24 or 30 is too high but 20 or 24 you usually use. If this is the case, add some plates to top of the box.
Results: 14m 08s
Performed as RX
Athlete's Notes: I did box jumps!!!!

1 similar workout

Date Name WorkoutDescription Results
04/08/2013 130408 3 rounds for time of:

Run 400 meters
12 Squat Snatches, 115#/75#
12 Box Jumps, 30"/24"

For the squat snatches, scale the weight as needed so as to catch in the squat. It is a no rep if you catch with the hip crease above the top of the knee even if you finish squatting. If you are using less than 10# plates, the bar must pass below the knee caps at the beginning of each rep.

The reps for the box jumps is relatively low so use this time to try and use a box higher than you'd normally choose. Maybe 24 or 30 is too high but 20 or 24 you usually use. If this is the case, add some plates to top of the box.		 14m 08s
Performed as RX