Tom Walsh

Hometown:
Athlone
Gym:
CrossFit Athlone
Gender:
Male
Age:
--
Height:
--
Weight:
--

September 23, 2013

Performed at: CrossFit Athlone
Workout Name: Strength
Description: Strength: Intermediate
Take 15 minutes to build to a heavyish Back Squat x 1-2 reps

Strength Beginners: Back Squat 3-3-3-3-3-3 reps (adding 5lbs every workout)



Conditioning
For Max Reps:
Int= 3 minutes/ Beg=90seconds Back Squat
(Men Int=1/2 BW -Beg=1/4 BW; Women Int=1/2 BW, Beg=1/4 BW)
Rest Int=60 sec - Beg=90 sec then perform
Int= 3 Minutes/ Beg=90 sec of Ring/Bar Rows
Rest Int=60 -Beg 90seconds
3 Minutes/90 seconds of Burpees
Results: 151 reps
Performed as RX
Warmup: 800 meter run(ankle-ham &upper back mobility)
Skills: Pick 2 movements you suck at and perform 4 minutes on each.
Cooldown: Mobility
Athlete's Notes: Flex: ankle flex and g/ball for foot
Skills: Med Ball Clean (dont let go in air!), Power Clean (didnt finish)
Build for B/S (2 reps): 25, 30, 40, 50, 55, 60, 65, 70kg
For Max Reps:
3min of B/S - 65 ish (forgto to count)
3 min rest
3 min RR - 42
60sec rest
3min Burpees - 44

2 similar workouts

Date Name WorkoutDescription Results
09/23/2013 Strength Strength: Intermediate
Take 15 minutes to build to a heavyish Back Squat x 1-2 reps

Strength Beginners: Back Squat 3-3-3-3-3-3 reps (adding 5lbs every workout)



Conditioning
For Max Reps:
Int= 3 minutes/ Beg=90seconds Back Squat
(Men Int=1/2 BW -Beg=1/4 BW; Women Int=1/2 BW, Beg=1/4 BW)
Rest Int=60 sec - Beg=90 sec then perform
Int= 3 Minutes/ Beg=90 sec of Ring/Bar Rows
Rest Int=60 -Beg 90seconds
3 Minutes/90 seconds of Burpees		 151 reps
Performed as RX
08/17/2013 Strength Push jerk
Bar only 5,5,5,5
5,5,5 (20kg)		 20kg kgs
Performed as RX