Mike Long

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

July 2, 2013

Performed at: CrossFit Diem
Workout Name: 130702
Description: Conditioning

One round every 2 minutes of:
5 Thrusters (155#/105#)
10 Box Jumps (24"/20")
15 Kettlebell Swings (1.5/1 pood)



Rest whatever time remains of each two minute interval. Repeat for 6 total rounds. Scaling options are as follows - 135#/95#, 115#/75#, or 95#/65
Results: 115-115-115f-115f-95-95 lbs
Performed as RX
Athlete's Notes: Completed first 2 rounds with 115#, failed on to finish under 2 minutes on 3rd, skipped 4th to finish 3rd, did 5th and 6th with 95#

2 similar workouts

Date Name WorkoutDescription Results
07/02/2013 130702 Strength

15-12-9 reps of:
Dead-lift, 265#/185#


The last three weeks, the RX'd weights were 255#/175# - for the next three weeks it's 265#/185#. If you weren't at the RX'd weight, add 10# to whatever weight you were at (even if you think you can go higher). Complete on a 1:30 clock.

If you have not completed the 3 previous rep schemes, move on to the appropriate one for you. Patience young grasshoppers - DO NOT cheat yourself by jumping ahead.		 36 reps
Workout Scaled
07/02/2013 130702 Conditioning

One round every 2 minutes of:
5 Thrusters (155#/105#)
10 Box Jumps (24"/20")
15 Kettlebell Swings (1.5/1 pood)



Rest whatever time remains of each two minute interval. Repeat for 6 total rounds. Scaling options are as follows - 135#/95#, 115#/75#, or 95#/65		 115-115-115f-115f-95-95 lbs
Performed as RX