Ben Crawford

Hometown:
Sioux City, IA
Gym:
CrossFit Beo
Gender:
Male
Age:
47
Height:
5' 11"
Weight:
330 lbs

May 12, 2015

Performed at: CrossFit Beo
Workout Name: Initial Workout
Description: 16 Minute EMOM:
Even-Power Clean & Push Press 3+3 (15 lbs)
Odd-Russian Kettlebell Swings 10 (18 lbs)

WOD: 4 Rounds:
250 meter row
10 med ball slams (15 lbs)
Results: 7m 40s
Performed as RX
Warmup: 3 Rounds:
5 Ring Rows
10 Ab Mat Situps
15 Air Squats
Cooldown: Stretching:

Banded shoulder, calf stretch, hamstring, hip flexor
Athlete's Notes: Need to work on waiting to pull on the power clean and get full hip extension. My gut keeps getting smaller but it is still hard to pull straight up since I have to go out and around a little bit.

1 similar workout

Date Name WorkoutDescription Results
05/12/2015 Initial Workout 16 Minute EMOM:
Even-Power Clean & Push Press 3+3 (15 lbs)
Odd-Russian Kettlebell Swings 10 (18 lbs)

WOD: 4 Rounds:
250 meter row
10 med ball slams (15 lbs)		 7m 40s
Performed as RX