Mike Long

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

August 13, 2013

Performed at: CrossFit Diem
Workout Name: 130813
Description: Strength
Deadlift 5-3-2-5 reps

The 5-3-2 are warm up sets and work set of 5 will be on the clock. You will have 20min to foam roll, mobilize, and complete the warm-up. At 20min after the start of class our Strength portion will begin, ready or not. After your warm-up of 5-3-2 you will complete your work set of 5 - these are NOT touch and go, and MUST start from a dead stop every time and lower to the ground every time, with the exception of the last rep.
This will be done on a 2:30min clock.
Conditioning
Results: 135-225-250-250 lbs
Performed as RX

2 similar workouts

Date Name WorkoutDescription Results
08/13/2013 130813 Strength
Deadlift 5-3-2-5 reps

The 5-3-2 are warm up sets and work set of 5 will be on the clock. You will have 20min to foam roll, mobilize, and complete the warm-up. At 20min after the start of class our Strength portion will begin, ready or not. After your warm-up of 5-3-2 you will complete your work set of 5 - these are NOT touch and go, and MUST start from a dead stop every time and lower to the ground every time, with the exception of the last rep.
This will be done on a 2:30min clock.
Conditioning		 135-225-250-250 lbs
Performed as RX
08/13/2013 130813 Conditioning
Complete the following for time:
50 Wallballs 20/14
50 Double Unders
40 Box Jumps 24"/20"
40 Toes 2 Bar
30 Burpees
30 Chest 2 Bar Pull ups
20 Power Cleans 145/100
20 Jerks 145/100
10 Snatches 145/100
10 Muscle Ups
* there is a 20min time cap for this WOD *
- scaling options will be listed on the board - 		20m 00s
Workout Scaled