Leila D

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

June 5, 2015

Performed at: Project 9 CrossFit
Description: WARMUP
500m Run
3 Rounds
50 Straight Leg Kick
25 Duck Walk
7 Kipping Pull Up
Hip Prep

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

WOD
5RFT
10 Front Squat (50% 1RM or roughly 40% of 1RM Back squat)
Max Rep Strict Pullups

RECOVERY
Superman 10, 10, 10
Foam Roll As Needed 3 min
Results: 11m 32s
Workout scaled
Modifications at: Pull-ups with green band.
Athlete's Notes: 35# front squats (~50% 1RM) and pull ups with green band. Four pull-ups each round. Back squat: 5x35, 5x35, 3x45, 3x50, 3x55, 3x65

1 similar workout

Date Name WorkoutDescription Results
06/05/2015 WARMUP
500m Run
3 Rounds
50 Straight Leg Kick
25 Duck Walk
7 Kipping Pull Up
Hip Prep

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

WOD
5RFT
10 Front Squat (50% 1RM or roughly 40% of 1RM Back squat)
Max Rep Strict Pullups

RECOVERY
Superman 10, 10, 10
Foam Roll As Needed 3 min		 11m 32s
Workout Scaled