Ben Rookwood

Hometown:
Ampthill, Bedfordshire
Gym:
Crossfit Ampthill
Gender:
Male
Age:
43
Height:
5' 9"
Weight:
80 kgs

April 6, 2015

Performed at: Crossfit Ampthill
Description: Strength:

1) Front squat Work up to a 1 RM in 10 reps or less.

*Warm up, then rep scheme should look something like 3-2-1-1-1-1-1. I am after load, not volume, which is going to help prime the body for the upcoming session.

2) 8 rounds (16 minutes) EMOM, perform:

-Odd minute = 6x stone to shoulder (AHAPshooting for 100-150lb, but use a weight that will challenge YOU)

-Even minute = max rep strict deficit HSPU (8/4). If you are performing under 6 reps, decrease the deficit.

Work Capacity:

1) Complete as many reps as possible in 4 minutes of:

-10x toes to bar

-5x hang power clean @ 60kg

2) Complete as many reps as possible in 4 minutes of:

-8x toes to bar

-4x hang squat clean (135#/95#)

3) Complete as many reps as possible in 4 minutes of:

-6x toes to bar

-3x hang squat clean thruster (135#/95#)

*Rest 2 minutes between each 4 minute AMRAP. Im after intensity for these so do not game it, and look at each segment as a single WOD.
Results: 9 rounds 0 reps
Performed as RX

1 similar workout

Date Name WorkoutDescription Results
04/06/2015 Strength:

1) Front squat Work up to a 1 RM in 10 reps or less.

*Warm up, then rep scheme should look something like 3-2-1-1-1-1-1. I am after load, not volume, which is going to help prime the body for the upcoming session.

2) 8 rounds (16 minutes) EMOM, perform:

-Odd minute = 6x stone to shoulder (AHAPshooting for 100-150lb, but use a weight that will challenge YOU)

-Even minute = max rep strict deficit HSPU (8/4). If you are performing under 6 reps, decrease the deficit.

Work Capacity:

1) Complete as many reps as possible in 4 minutes of:

-10x toes to bar

-5x hang power clean @ 60kg

2) Complete as many reps as possible in 4 minutes of:

-8x toes to bar

-4x hang squat clean (135#/95#)

3) Complete as many reps as possible in 4 minutes of:

-6x toes to bar

-3x hang squat clean thruster (135#/95#)

*Rest 2 minutes between each 4 minute AMRAP. Im after intensity for these so do not game it, and look at each segment as a single WOD.		 9 rounds 0 reps
Performed as RX