Ari-Beth Marlyne

Hometown:
Unknown
Gym:
Project 9 CrossFit
Gender:
Female
Age:
61
Height:
5' 8"
Weight:
178 lbs

June 12, 2015

Performed at: Project 9 CrossFit
Description: WARMUP
20 Calories Row
3 Rounds
5 Burpee
7 Box Jump
10 Goblet Squat
Hip/Shoulder Prep

STRENGTH
Squat
Warm-up:
5x35%
5x45%
3x55%
Set 1: 5x65%
Set 2: 3x75%
Set 3: 1+x85%

SKILL
Front Squat Review (as required)

WOD
2 Rounds
20 Calories on Rower
15 Burpee Box Jump
10 Front Squat (70% 1RM)

RECOVERY
Lacrosse Ball Roll Chest 2 min each
Superman (2 sec hold) 10-10-10
Results: 14m 19s
Workout scaled
Modifications at: 20 calorie row
15 burpee step ups
10 front squat @ 45 lbs/10 front squat @ 35 lbs
Warmup: WARMUP - step ups instead of box jumps

STRENGTH: 5@25 lbs, 5@30 lbs, 5@35 lbs; 5@45 lbs, 5@45 lbs, 5@45 lbs (did not increase because of 'stick' and not quite going down all the way

1 similar workout

Date Name WorkoutDescription Results
06/12/2015 WARMUP
20 Calories Row
3 Rounds
5 Burpee
7 Box Jump
10 Goblet Squat
Hip/Shoulder Prep

STRENGTH
Squat
Warm-up:
5x35%
5x45%
3x55%
Set 1: 5x65%
Set 2: 3x75%
Set 3: 1+x85%

SKILL
Front Squat Review (as required)

WOD
2 Rounds
20 Calories on Rower
15 Burpee Box Jump
10 Front Squat (70% 1RM)

RECOVERY
Lacrosse Ball Roll Chest 2 min each
Superman (2 sec hold) 10-10-10		 14m 19s
Workout Scaled