karen flynn

Hometown:
Unknown
Gym:
CrossFit Athlone
Gender:
Female
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

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: 92 reps
Performed as RX
Warmup: 800 meter run(ankle-ham &upper back mobility)
Skills: Skipping for 4 minutes plus 4 minutes of Air squats
Cooldown: Mobility
Athlete's Notes: Back squat continuous for 15 mins maximum 2 reps..
6kg-7.5kg-12kg-16kg-21kg-26kg-31kg-35kg

3minutes back squat 6kg reps = 45
60sec rest
3 minutes bar rows = 32 reps
60 sec rest
3 minutes burpees = 25 reps

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

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		 92 reps
Performed as RX