Laura April

Hometown:
Rockaway, New Jersey
Gym:
Blue Titan, Rockaway CrossFit
Gender:
Female
Age:
41
Height:
5' 4"
Weight:
125 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: 45m 00s
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: Strength: PJ@75lbs
Stamina: BS@135 (R1-5, R2-6, R3-7), KBRomanianDeadlift@53lbs, 15maxT2B
WorkCap: Thrusters@75lbs

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

45m 00s
Performed as RX