Charles Drake

Hometown:
Newberry , Florida
Gym:
Sheepdog CrossFit
Gender:
Male
Age:
49
Height:
6' 2"
Weight:
210 lbs

July 19, 2019

Performed at: Sheepdog CrossFit
Description: 1) 10 min warm up Snatches with weight

2) 10 min EMOM 3 power Snatches at 70# (115. Max)
30 @95 unbroken

3) for time 15 min cap*

6 rounds
8 power Snatches (115/85)
8 bar facing burpees
Results: 11m 12s
Workout scaled
Modifications at: 3) @85
Warmup: Run 400m
Knee raise lunges
Groin stretch
10 pass through
10 pull aparts
10 OH Squats.

With 45 lb bar
5 good morning
5 snatch grip RDLs
5 OH squats
5 muscle snatches
5 high hang Snatches
5 mid hang Snatches
5 low hang Snatches
5 power Snatches
Athlete's Notes: 1, 2, 3, 4, 6 unbroken on Snatches. Rd 5 5/3

1, 2, 6 unbroken on burpees 3, 4, 5 4/4

1 similar workout

Date Name WorkoutDescription Results
07/19/2019 1) 10 min warm up Snatches with weight

2) 10 min EMOM 3 power Snatches at 70# (115. Max)
30 @95 unbroken

3) for time 15 min cap*

6 rounds
8 power Snatches (115/85)
8 bar facing burpees		 11m 12s
Workout Scaled