Ben Rookwood

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

April 13, 2015

Performed at: Crossfit Ampthill
Description: Strength:

1) 3 second pause front squat Work up to a 1 RM in 10 reps or less. = 117.5kg



2) 6 rounds (12 minutes) EMOM, perform:

-Odd minute = 50m farmers sprint @ 30kg

-Even minute = max rep strict chest to bar pull up

Work Capacity: Complete 3 rounds for time of:

-50x wallball 9kg

-50ft. overhead walking lunge @ 40kg

-50x hand release push up
Results: 30m 00s
Performed as RX

1 similar workout

Date Name WorkoutDescription Results
04/13/2015 Strength:

1) 3 second pause front squat Work up to a 1 RM in 10 reps or less. = 117.5kg



2) 6 rounds (12 minutes) EMOM, perform:

-Odd minute = 50m farmers sprint @ 30kg

-Even minute = max rep strict chest to bar pull up

Work Capacity: Complete 3 rounds for time of:

-50x wallball 9kg

-50ft. overhead walking lunge @ 40kg

-50x hand release push up		 30m 00s
Performed as RX