Mike Long

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

May 22, 2013

Performed at: CrossFit Diem
Workout Name: 130522
Description: 5 sets as fast and as heavy as possible (or the cut-off) of:
5 Hang Power Cleans
10 Box Jumps, 30"/24"
15 KB Swings, 2/1.5 pood
155/185/205/225
95/110/125/140
185/135
205/145
225/155
245/165
265/175
Or higher



You get 1:12 to try and complete a single round followed by 3 minutes rest.

For men, the only allowable starting weights are (try to go up each set if possible):

For ladies, the only allowable starting weights are (try and go up each set if possible):

If you cannot at least start with one of those weights, you will substitute dead-lifts in place of hang power cleans.

If you have to go with dead-lifts, choose from the following weights:

For box jumps, they have to be jumps. No step ups. Scale to 24/20 or lower if needed. For Kettlebell swings, scale load as needed but stay as heavy as you can understanding that you will get a 3 minute rest between sets. This workout should suck. If you can't move heavy weights and fast, it won't. In fact, the rest will feel unnecessary.
Results: 2 rounds 0 reps
Workout scaled
Modifications at: Hang Clean @ 155#
Box jumps @ 24"
KB Swings @ 1.5 pood
Athlete's Notes: Round 1: Complete
Round 2: Complete
Round 3: + 13 KB Swings
Round 4: + 13 KB Swings
Round 5: +10 KB Swings

1 similar workout

Date Name WorkoutDescription Results
05/22/2013 130522 5 sets as fast and as heavy as possible (or the cut-off) of:
5 Hang Power Cleans
10 Box Jumps, 30"/24"
15 KB Swings, 2/1.5 pood
155/185/205/225
95/110/125/140
185/135
205/145
225/155
245/165
265/175
Or higher



You get 1:12 to try and complete a single round followed by 3 minutes rest.

For men, the only allowable starting weights are (try to go up each set if possible):

For ladies, the only allowable starting weights are (try and go up each set if possible):

If you cannot at least start with one of those weights, you will substitute dead-lifts in place of hang power cleans.

If you have to go with dead-lifts, choose from the following weights:

For box jumps, they have to be jumps. No step ups. Scale to 24/20 or lower if needed. For Kettlebell swings, scale load as needed but stay as heavy as you can understanding that you will get a 3 minute rest between sets. This workout should suck. If you can't move heavy weights and fast, it won't. In fact, the rest will feel unnecessary.		 2 rounds 0 reps
Workout Scaled