Justin Browne

Hometown:
athlone, co westhmeath
Gym:
CrossFit Athlone
Gender:
Male
Age:
42
Height:
6' 1"
Weight:
82 lbs

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: 167 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: 3 mins of barbell squats 25 kg 72 reps
3 mins of ring rows 57 reps
3 mins of burpees 38 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

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		 167 reps
Performed as RX