Mike Long

Hometown:
KS
Gym:
CrossFit Diem
Gender:
Male
Age:
43
Height:
--
Weight:
--

January 30, 2014

Performed at: CrossFit Diem
Workout Name: 140130
Description: Strength/Conditioning (6min)

Squat Clean 8-6-4-2 (touch n go) @135#

Bar over Burpees 2-4-6-8


active rest 2min *


Conditioning Block #1

FE recline rows

ss w/

headbangers


active rest 2min *


Conditioning Block #2

DB/KB step-ups @ 50#

ss w/

DB/KB RDLs @50#


active rest 2min *


Midline/Core

Strict Leg Raises 3 x 10-15

Landmines 3 x 10ea side
Results: 135# lbs
Performed as RX

1 similar workout

Date Name WorkoutDescription Results
01/30/2014 140130 Strength/Conditioning (6min)

Squat Clean 8-6-4-2 (touch n go) @135#

Bar over Burpees 2-4-6-8


active rest 2min *


Conditioning Block #1

FE recline rows

ss w/

headbangers


active rest 2min *


Conditioning Block #2

DB/KB step-ups @ 50#

ss w/

DB/KB RDLs @50#


active rest 2min *


Midline/Core

Strict Leg Raises 3 x 10-15

Landmines 3 x 10ea side		 135# lbs
Performed as RX