Leila D

Hometown:
Unknown
Gym:
Project 9 CrossFit
Gender:
Female
Age:
--
Height:
--
Weight:
--

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: Deadlift: 5@55, 5@65, 3@75, 3@95, 3@105, 3@115 lbs
Split Jerk: 10@40, 8@45, 6@50, 4@55, 2@60 lbs
Performed as RX

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		 Deadlift: 5@55, 5@65, 3@75, 3@95, 3@105, 3@115 lbs
Split Jerk: 10@40, 8@45, 6@50, 4@55, 2@60 lbs
Performed as RX