Mike Long

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

April 16, 2014

Performed at: CrossFit Diem
Workout Name: 140416
Description: - Strength -

Press - SS W/ - Pull-up

5min progressive warm-up, then:

3min to complete 3 x 4 (heavier than last week)
Results: Press @ 95# lbs
Pull ups @ 25# lbs
Performed as RX

2 similar workouts

Date Name WorkoutDescription Results
04/16/2014 140416 - Strength -

Press - SS W/ - Pull-up

5min progressive warm-up, then:

3min to complete 3 x 4 (heavier than last week)		 Press @ 95# lbs
Pull ups @ 25# lbs
Performed as RX
04/16/2014 140416.2 - Conditioning -

In teams of 2 complete the following for reps:

400m run

ME hang clean/jerk (135#/95#)

400m run

ME back squat (135#/95#)

400m run

ME DU (10 reps count as 1 - round down)

400m run

ME burpees (5 reps count as 1 - round down)

* WOD breaks down as follows: 1 team member will take off on the run, the other will begin the ME hang clean/jerks. When the runner returns, you will switch roles. Each team member will only complete one set of each - run, and lift - then rotate. There is a 15min time cap - if you get through 1 round before the time cap, start back over. *		 44 reps
Performed as RX