Joe Murdock

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

September 23, 2014

Performed at: CrossFit Pintados
Workout Name: Lookn Out My Backdoor
Description: 15 min AMRAP

5 hang power snatches (Advanced: 52.5kg, Intermediate*: 35kg, Novice: 25kg)

10 toes to bar

10 (+5**) wall ball (Advanced: 20lbs/10ft, Intermediate*: 14lbs/9ft, Novice: 10lbs/8ft)

1 minute rest***

*Womens As Prescribed weights and reps (Rx)

**Each round add 5 reps to the wall ball amount (10 the first round, then 15 on round two, etc).

*** If you finish a round after the 13 minute mark, feel free to shorten the final rest or skip it entirely.

Scaling Guide: 3 5 rounds
Results: 4 rounds 0 reps
Workout scaled
Modifications at: 35 kg barbells, v-ups on the 2nd to 4th round
Athlete's Notes: practice toes to bar

1 similar workout

Date Name WorkoutDescription Results
09/23/2014 Lookn Out My Backdoor 15 min AMRAP

5 hang power snatches (Advanced: 52.5kg, Intermediate*: 35kg, Novice: 25kg)

10 toes to bar

10 (+5**) wall ball (Advanced: 20lbs/10ft, Intermediate*: 14lbs/9ft, Novice: 10lbs/8ft)

1 minute rest***

*Womens As Prescribed weights and reps (Rx)

**Each round add 5 reps to the wall ball amount (10 the first round, then 15 on round two, etc).

*** If you finish a round after the 13 minute mark, feel free to shorten the final rest or skip it entirely.

Scaling Guide: 3 5 rounds		 4 rounds 0 reps
Workout Scaled