Mike Long

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

July 17, 2013

Performed at: CrossFit Diem
Workout Name: 130717
Description: Conditioning

for time:

1min ME tire flips

10 KB snatch ea. arm (1.5/1)

20 OH KB walking lunges ea. arm (1.5/1)

30 feet elevated recline rows

400m run w/ KB (1.5/1)

50 DU
Results: 14m 00s
Workout scaled
Modifications at: KB Snatch= 1 pood
OH KB Walking Lunge= 1 pood
KB Run= 1.5 pood
DU= 25 DU...right ankle still doesn't allow me to do to many DU before it flares up.

2 similar workouts

Date Name WorkoutDescription Results
07/17/2013 130717 Strength

2-2-2-2-2

FULL squat snatch + FULL squat hang snatch - rest 60-90sec

i want to see full movement here - not power snatch, into overhead squat. If you are struggling with the pull, or transition, you need to adjust the weight accordingly. Just because this is your "strength" work for the day, it doesn't mean slap weight on the bar only to do sh*tty movement. Be better than that. 		75-75-80-85-90 lbs
Performed as RX
07/17/2013 130717 Conditioning

for time:

1min ME tire flips

10 KB snatch ea. arm (1.5/1)

20 OH KB walking lunges ea. arm (1.5/1)

30 feet elevated recline rows

400m run w/ KB (1.5/1)

50 DU		 14m 00s
Workout Scaled