Alex Hayman

Hometown:
Athlone
Gym:
CrossFit Athlone
Gender:
Male
Age:
41
Height:
--
Weight:
92 kgs

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

2-2-2-2-2-2-2
40-50-60-70-80-90-100



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: 173 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.

OH squats & med ball cleans
Cooldown: Mobility
Athlete's Notes: 25kg squats
Knee still hurting on heavy squats so stopped early

1 similar workout

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

2-2-2-2-2-2-2
40-50-60-70-80-90-100



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		 173 reps
Performed as RX