Mark Egan

Hometown:
Athlone, Westmeath
Gym:
CrossFit Athlone
Gender:
Male
Age:
40
Height:
6' 2"
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)
20kg, 25kg, 30kg, 35kg, 40kg, 45kg, 50kg, 55kg, 60kg




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

@25kg backsquat 38 reps in 90secs
ringrows 20reps 90secs
burpees 12 reps 90sec
Results: 70 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: Beginner

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)
20kg, 25kg, 30kg, 35kg, 40kg, 45kg, 50kg, 55kg, 60kg




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

@25kg backsquat 38 reps in 90secs
ringrows 20reps 90secs
burpees 12 reps 90sec
 70 reps
Performed as RX