Joe Murdock

Hometown:
Kabul
Gym:
CrossFit Pintados
Gender:
Male
Age:
41
Height:
5' 8"
Weight:
190 lbs

July 19, 2014

Performed at: CrossFit Pintados
Workout Name: Solid Rockface
Description: 8 min AMRAP

6 dumbbell power snatches left arm (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

40 dumbbell overhead walk left arm (same)

6 dumbbell power snatches right arm (same)

40 dumbbell overhead walk right arm (same

10 wall ball (Advanced: 20lb/10ft, Intermediate*: 14lb/9ft, Novice: 10lb/8ft)

*Womens As Prescribed weights and reps (Rx)

(Hint: going 20 out, then 20 back is probably the best way to do the carries)

Scaling Guide: 4 8 rounds
Results: 4 rounds 0 reps
Workout scaled
Modifications at: 35 lbs Dumbell, 20 lb wall balls
Warmup: 20 Burpees
inch worm x2
high knees x2
high kicks x2
butt kicks x2
lunge stretch x2
Athlete's Notes: 4 rounds, Finished OH Walk Right Arm

35 lbs dumbell, 20 lb wall ball

1 similar workout

Date Name WorkoutDescription Results
07/19/2014 Solid Rockface 8 min AMRAP

6 dumbbell power snatches left arm (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

40 dumbbell overhead walk left arm (same)

6 dumbbell power snatches right arm (same)

40 dumbbell overhead walk right arm (same

10 wall ball (Advanced: 20lb/10ft, Intermediate*: 14lb/9ft, Novice: 10lb/8ft)

*Womens As Prescribed weights and reps (Rx)

(Hint: going 20 out, then 20 back is probably the best way to do the carries)

Scaling Guide: 4 8 rounds		 4 rounds 0 reps
Workout Scaled