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Athlete Date Sort Location Workout Name Description Results
Carolina Castillo 08/12/2014 Sol CrossFit Jerk Lv1

Split Jerk

4-4-4-4-4-4

Build to a moderate weight

Rest as needed

Lv 2

Push jerk

4-4-4-4-4-4

Build to a moderate weight but maintain perfect form

Rest as needed

Basics

Push Press

5-5-5

Push Jerk

5-5-5
 88 level 1 lbs
Performed as RX
Carolina Castillo 08/11/2014 Sol CrossFit Cleans Lv 1
Full Clean

3-3-3-2-2-2

Build to a heavy double

Rest 3 min between

Lv 2

Low hang Power Cleans

6-6-6-6-6

Build To a moderate weight

Rest 3 min

Basics

High hang power cleans

5-5-5

Low Hang power cleans

5-5-5

Rest 2 min
 88 lbs
Level 1 lbs
Performed as RX
Carolina Castillo 06/10/2014 Sol CrossFit Back Squat/Front Squat Back squat

8-8-8

Front Squat

8-8-8

Start at 65% and build to a tough 8
Rest 3min between

 73/73 lbs
Performed as RX
Carolina Castillo 06/10/2014 Sol CrossFit 3 rounds for time 3 rounds

50 air squats
30 push ups
15 ring dips		 09m 55s
Performed as RX
Carolina Castillo 06/03/2014 Sol CrossFit Deadlift June 3rd

Deadlift

10-10-10-10-10
Start at 60% and build to no more than 80%
Rest 2 min between sets		 113 lbs
Performed as RX
Carolina Castillo 06/03/2014 Sol CrossFit 5 Rounds for time Metcon

5 rounds

30 supermans
20 kb deadlifts 70/53
10 strict pull ups
200m run

15 min time cap		 04 rounds 0 reps
Performed as RX
Carolina Castillo 06/02/2014 Sol CrossFit 9 min Amrap 9 min amrap

Lvl 1
8 front squat @bw(clean from ground)
8 no push up burpees
10 sit ups

Lvl 2

8 goblet squats 44/26
8 no push up burpees
8 sit ups

Lvl 3

10 air squats
6 burpees
8 sit ups		 05 rounds 012 reps
Workout Scaled
Carolina Castillo 06/02/2014 Sol CrossFit Hang Full Cleans 2-2-2-2-2-2
Build to a heavy double

Rest 3 min between		 83 lbs
Performed as RX