Ari-Beth Marlyne

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

April 3, 2015

Performed at: Project 9 CrossFit
Description: WARMUP
3 Rounds
500m Row
15 Rocket Jumps
10 Bent over Row
5 Barbell Sumo High Pull
Hip/Shoulder Prep

Hip/Shoulder Prep

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

WOD
Hang Power Clean
3-3-2-2-1-1 (Start ~75% and work up to 90% 1RM)

RECOVERY
Straddle Stretch 2 min
Foam Roll As Needed 2 min each
Results: 3@35 , 3@35 lbs, 2@40 lbs, 2@ 40 lbs, 1@45 lbs, 1@45 lbs lbs
Performed as RX
Cooldown: STRENGTH: 5@22 lbs, 5@27 lbs, 3@32 lbs, 5@37 lbs, 5@42 lbs, 5@47 lbs

1 similar workout

Date Name WorkoutDescription Results
04/03/2015 WARMUP
3 Rounds
500m Row
15 Rocket Jumps
10 Bent over Row
5 Barbell Sumo High Pull
Hip/Shoulder Prep

Hip/Shoulder Prep

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

WOD
Hang Power Clean
3-3-2-2-1-1 (Start ~75% and work up to 90% 1RM)

RECOVERY
Straddle Stretch 2 min
Foam Roll As Needed 2 min each		 3@35 , 3@35 lbs, 2@40 lbs, 2@ 40 lbs, 1@45 lbs, 1@45 lbs lbs
Performed as RX