Joe Murdock

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

January 4, 2015

Performed at: CrossFit Pintados
Workout Name: Shoot to Thrill
Description: 6 min AMRAP

4 dumbbell power snatch Left hand (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

4 dumbbell shoulder press strict- Left hand (same)

4 dumbbell power snatch Right hand (same)

4 dumbbell shoulder press strict- Right hand (same)

6/4 chest to bar pull ups (Advanced: 6 reps, Intermediate*: 4 reps, Novice: 4 band pull ups)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 6 rounds. Scale up to 55/30lbs and 6/6 pull ups.
Results: 5 rounds 4 reps
Workout scaled
Modifications at: 4 Chest to Bar P.U.
Athlete's Notes: 5 rounds + 4 Db Strict Press ( Left Hand)

1 similar workout

Date Name WorkoutDescription Results
01/04/2015 Shoot to Thrill 6 min AMRAP

4 dumbbell power snatch Left hand (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

4 dumbbell shoulder press strict- Left hand (same)

4 dumbbell power snatch Right hand (same)

4 dumbbell shoulder press strict- Right hand (same)

6/4 chest to bar pull ups (Advanced: 6 reps, Intermediate*: 4 reps, Novice: 4 band pull ups)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 6 rounds. Scale up to 55/30lbs and 6/6 pull ups.		 5 rounds 4 reps
Workout Scaled