Ari-Beth Marlyne

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

April 1, 2015

Performed at: Project 9 CrossFit
Description: WARMUP
2 min Jumprope
3 Rounds
10 Kettlebell Deadlift
10 Box Jump
10 Barbell Push Press
Shoulder Prep

STRENGTH
Deadlift
Warm-up:
5x35%
5x45%
3x55%
Set 1: 5x60%
Set 2: 5x65%
Set 3: 5x75%

WOD
50-40-30-20-10
Double Under
10-8-6-4-2
Clean and Jerk (70% 1RM)

RECOVERY
Lacrosse Ball Roll Shoulders 2 min each
Front Rack Prep 2 min each
Results: 17m 00s
Workout scaled
Modifications at: WOD - single under jump ropes 150-120-90-60-30
clean and jerk 10-8-6-4-2 with 40 lbs
Warmup: 2 min jumprope
3 rds: 10 kb dl w/8 kg, 10x20in step ups, 10 bb pp w/35 lb bar
Cooldown: STRENGTH: DL -- 5@ 40 lbs, 5@ 45 lbs; 5@ 55lbs, 5@ 65 lbs, 10 @ 75lbs

1 similar workout

Date Name WorkoutDescription Results
04/01/2015 WARMUP
2 min Jumprope
3 Rounds
10 Kettlebell Deadlift
10 Box Jump
10 Barbell Push Press
Shoulder Prep

STRENGTH
Deadlift
Warm-up:
5x35%
5x45%
3x55%
Set 1: 5x60%
Set 2: 5x65%
Set 3: 5x75%

WOD
50-40-30-20-10
Double Under
10-8-6-4-2
Clean and Jerk (70% 1RM)

RECOVERY
Lacrosse Ball Roll Shoulders 2 min each
Front Rack Prep 2 min each		 17m 00s
Workout Scaled