Leila D

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

April 6, 2015

Performed at: Project 9 CrossFit
Description: Warmup
400m run
3 Rounds
21 15 9
KB Figure 8's
Box Jumps
Push Ups

Hip/Shoulder Prep, PVC pass throughs

STRENGTH
OHP
Warm-up:
5x35%
5x45%
3x55%
Set 1: 3x60%
Set 2: 3x70%
Set 3: 3+x80%

WOD
As Many Rounds
As Possible In 20 min
5 Burpee
10 Ring Rows
30 Double Under

RECOVERY
Doorway Stretch 2 min each
Calf Smash on Kettlebell 2 min each
Results: 6 rounds 3 reps
Workout scaled
Modifications at: Mostly SU, but threw in a few DUs. :)
Athlete's Notes: OHP-used 70 1RM, but couldn't finish last set. 5@25, 5@30, 5@40, 3@40, 3@50, DNF 3@55

1 similar workout

Date Name WorkoutDescription Results
04/06/2015 Warmup
400m run
3 Rounds
21 15 9
KB Figure 8's
Box Jumps
Push Ups

Hip/Shoulder Prep, PVC pass throughs

STRENGTH
OHP
Warm-up:
5x35%
5x45%
3x55%
Set 1: 3x60%
Set 2: 3x70%
Set 3: 3+x80%

WOD
As Many Rounds
As Possible In 20 min
5 Burpee
10 Ring Rows
30 Double Under

RECOVERY
Doorway Stretch 2 min each
Calf Smash on Kettlebell 2 min each		 6 rounds 3 reps
Workout Scaled