Chris King

Hometown:
Lake Hopatcong, NJ
Gym:
Blue Titan, Rockaway CrossFit
Gender:
Male
Age:
54
Height:
5' 10"
Weight:
168 lbs

November 16, 2013

Performed at: Blue Titan, Rockaway CrossFit
Workout Name: SOF 11/16
Description: Strength:
10:15 - 10:27
12 Minute EMOM
3x Push Jerk @ 60% 1RM (or #135/95)

Stamina:
10:30-10:40 (Cap this at 10 Minutes)
3 Rounds
Max Reps: Back Squat, #225/155
20x KB Romanian Deadlift
Max Reps: Toes to Bar

Work Capacity:
10:45-11:05
20 Minute EMOM
Odd: 5x Thrusters, #135/95
Even: 10x Burpees

Results: 43m 34s
Performed as RX
Warmup: Warm-up:
10:00 - 10:07
Blood Flow & Agility Drills

Coach's Note: Heavy on the Shoulders!
Cooldown: Roll out / Mobility
Athlete's Notes: WOD 1 - 115 push jerks

WOD 2 - 185 back squat - 20 reps
45 t2b
11:34

WOD 3 - 95 thrusters

1 similar workout

Date Name WorkoutDescription Results
11/16/2013 SOF 11/16 Strength:
10:15 - 10:27
12 Minute EMOM
3x Push Jerk @ 60% 1RM (or #135/95)

Stamina:
10:30-10:40 (Cap this at 10 Minutes)
3 Rounds
Max Reps: Back Squat, #225/155
20x KB Romanian Deadlift
Max Reps: Toes to Bar

Work Capacity:
10:45-11:05
20 Minute EMOM
Odd: 5x Thrusters, #135/95
Even: 10x Burpees

43m 34s
Performed as RX