Geoff Kenny

Hometown:
Unknown
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
20 x 5 reps
40-70-90-110-120 x2reps
127.5 x 1 Rep



Conditioning
For Max Reps:
Int= 3 minutes/ Beg=90seconds Back Squat
(Men 1/4 BW 25kg) m
Rest Int=60 sec
100reps
Int= 3 Minutes/ Beg=90 sec of Ring Rows
Rest Int=60
40 reps
3 Minutes of Burpees
61reps
Results: 201 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.
Wall Squat 2x10
Squat therapy 2x40sec hold
O.h. wall squat 10

Ring ups
1x5
3x5 feet on 30" box up and through for muscle up
Cooldown: Mobility

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
20 x 5 reps
40-70-90-110-120 x2reps
127.5 x 1 Rep



Conditioning
For Max Reps:
Int= 3 minutes/ Beg=90seconds Back Squat
(Men 1/4 BW 25kg) m
Rest Int=60 sec
100reps
Int= 3 Minutes/ Beg=90 sec of Ring Rows
Rest Int=60
40 reps
3 Minutes of Burpees
61reps		 201 reps
Performed as RX