Mike Long
May 3, 2013
| Performed at: | CrossFit Diem |
| Workout Name: | 130503 |
| Description: | For time: 50 Kettlebell Swings (2/1.5 pood) 15 ft. Rope Climbs, 4 ascents Walking Lunges, 30 steps (40#/25#) 20 Burpees 10 Box Jumps (30") 5 Full Snatches (175#/115#) 10 Box Jumps (30") 20 Burpees Walking Lunges, 30 steps (40#/25#) 15 ft. Rope Climbs, 4 ascents 50 Kettlebell Swings (2/1.5 pood) For the swings or lunges, use 1.5/1 pood or 40#/25#, respectively, and only go lower if you have to. If you can't use a 30 inch box, scale to 24. Step ups are allowed but considered scaling and must be done at 24" or 30." No 20 inch boxes will be used. You may scale to 2 rope climbs but must also complete 12 pull ups. If you can do pull ups but not rope climbs, you must complete 25 reps. If you cannot do pull ups, you will complete 25 full range of motion ring rows. Last but not least, the lightest scale for each sex will be heavier than normal since there are only 5 reps. If you cannot use one of the scaled weights, you will complete more reps as extra work at a lighter, manageable weight. Scaled weights are: 155#/105#, 135#/95#, 115#/75# x 8 reps, 95#/65# x 10 reps, anything less is 15 reps. ** There is a 25 minute time cap to this workout. ** |
| Results: | 25m 00s Workout scaled |
| Modifications at: | KB Swings 1.5 pood Walking OH Lunges 25# Snatch 95# @ 10 reps |
| Athlete's Notes: | 151 total reps |
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