Becky Johann

Hometown:
Unknown
Gym:
CrossFit Diem
Gender:
Female
Age:
38
Height:
5' 6"
Weight:
155 lbs

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: 24m 05s
Workout scaled
Modifications at: KB swings- 1 pood
Ring rows
Lunges- 20lb
Snatches- 75lb

1 similar workout

Date Name WorkoutDescription Results
05/03/2013 130503 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. **		 24m 05s
Workout Scaled