Charles Drake

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

September 10, 2019

Performed at: Sheepdog CrossFit
Description: A) Warm-up

- 10 Heel Taps

- 10 RNT Reverse Lunge

- 10 Goblet Squats


B) 10 Minute Warm-up to 70% on Back Squat

-then

E3 Min x 15 Minutes

-5 Back Squats

-5 Single Leg Depth Landings (off platform)


C) 10 Minute Warm-up to 70% on Push Press

-then

E2.5 Min x 10 Minutes

-5 Push Press

-6 Pull-ups


D) Finisher

2 Rounds

10 DB Walking Lunges (each leg)

10 SA KB Bottoms-up Strict Press

10 Weighted Sit-ups
Results: A) 55 lbs
B) 185 lbs
C) 115 lbs
D) 55, 20, 35 lbs
Performed as RX

1 similar workout

Date Name WorkoutDescription Results
09/10/2019 A) Warm-up

- 10 Heel Taps

- 10 RNT Reverse Lunge

- 10 Goblet Squats


B) 10 Minute Warm-up to 70% on Back Squat

-then

E3 Min x 15 Minutes

-5 Back Squats

-5 Single Leg Depth Landings (off platform)


C) 10 Minute Warm-up to 70% on Push Press

-then

E2.5 Min x 10 Minutes

-5 Push Press

-6 Pull-ups


D) Finisher

2 Rounds

10 DB Walking Lunges (each leg)

10 SA KB Bottoms-up Strict Press

10 Weighted Sit-ups		 A) 55 lbs
B) 185 lbs
C) 115 lbs
D) 55, 20, 35 lbs
Performed as RX