Ben Rookwood

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

April 19, 2015

Performed at: Crossfit Ampthill
Description: 1) 1 and 1/4 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.

100kg

2) 7 rounds (14 minutes) EMOM, perform:

-Odd minute = 200m row

-Even minute = handstand attempts

Work Capacity: Complete 3 rounds for time of:

-200m farmers walk @ 30kg

-75x double unders
Results: 15m 27s
Performed as RX

1 similar workout

Date Name WorkoutDescription Results
04/19/2015 1) 1 and 1/4 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.

100kg

2) 7 rounds (14 minutes) EMOM, perform:

-Odd minute = 200m row

-Even minute = handstand attempts

Work Capacity: Complete 3 rounds for time of:

-200m farmers walk @ 30kg

-75x double unders
 15m 27s
Performed as RX