diane debby hong

Hometown:
Unknown
Gym:
CrossFit Pintados
Gender:
Female
Age:
--
Height:
--
Weight:
--

March 24, 2015

Performed at: CrossFit Pintados
Workout Name: Heatseeker
Description: 5 rounds for time.

8 front squats (Advanced: 60kg, Intermediate*: 37.5kg, Novice: 25kg)

12 kipping pull ups (Advanced: 12 reps, Intermediate*: 12 reps, Novice: 6 reps with a band if needed)

200m run

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 10 19 minutes. Scale up the squats to overhead squats and chest to bar pull ups for an additional challenge.

Coaching Tips: Youll need to clean the weight from the floor, so try and get through them in one or two sets. Make sure you pace the row so that you dont have to drop the barbell multiple times per round! Go for bigger sets on the pull ups, but be careful with your hands (no ripping).
Results: 014m 00s
Performed as RX
Athlete's Notes: 27.5 kilos

1 similar workout

Date Name WorkoutDescription Results
03/24/2015 Heatseeker 5 rounds for time.

8 front squats (Advanced: 60kg, Intermediate*: 37.5kg, Novice: 25kg)

12 kipping pull ups (Advanced: 12 reps, Intermediate*: 12 reps, Novice: 6 reps with a band if needed)

200m run

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 10 19 minutes. Scale up the squats to overhead squats and chest to bar pull ups for an additional challenge.

Coaching Tips: Youll need to clean the weight from the floor, so try and get through them in one or two sets. Make sure you pace the row so that you dont have to drop the barbell multiple times per round! Go for bigger sets on the pull ups, but be careful with your hands (no ripping).		 014m 00s
Performed as RX