Ari-Beth Marlyne

Hometown:
Unknown
Gym:
Project 9 CrossFit
Gender:
Female
Age:
61
Height:
5' 8"
Weight:
178 lbs

March 18, 2015

Performed at: Project 9 CrossFit
Description: WARMUP
3 Rounds
10 (total) single leg DL (no weight or light DB or KB)
8 Burpees
6 strict Pull Ups (encourage peopel to go down a band size to try it out)
200m run

Shoulder Prep/hip prep

STRENGTH
Deadlift
Warm-up:
5x35%
5x45%
3x55%
Set 1: 5x65%
Set 2: 3x75%
Set 3: 1+x85%

Strength WOD (i.e. NOT FOR TIME)
Split Jerk
10-8-6-4-2 (moving from 70-90%)

RECOVERY
Doorway Stretch 2 min each
Foam Roll As Needed 3 min
Results: 10@35, 8@55lbs, 6@60lbs, 4@65lbs, 2@70lbs lbs
Performed as RX
Cooldown: STRENGTH: DL - 5@ 35lb, 5@55lbs, 5@60lbs, 5@75lbs, 3@80lbs, 10@90lbs

1 similar workout

Date Name WorkoutDescription Results
03/18/2015 WARMUP
3 Rounds
10 (total) single leg DL (no weight or light DB or KB)
8 Burpees
6 strict Pull Ups (encourage peopel to go down a band size to try it out)
200m run

Shoulder Prep/hip prep

STRENGTH
Deadlift
Warm-up:
5x35%
5x45%
3x55%
Set 1: 5x65%
Set 2: 3x75%
Set 3: 1+x85%

Strength WOD (i.e. NOT FOR TIME)
Split Jerk
10-8-6-4-2 (moving from 70-90%)

RECOVERY
Doorway Stretch 2 min each
Foam Roll As Needed 3 min		 10@35, 8@55lbs, 6@60lbs, 4@65lbs, 2@70lbs lbs
Performed as RX