Charles Drake

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

October 4, 2019

Performed at: Sheepdog CrossFit
Description: For time (10 Minute Cap)
200m run
21- 15- 9
Front Squat (135/95)
Russian KB swings (70/50)
Note:
For the strength portion, the goal is to work to a heavy double and possibly a PR double if they feel good.
The weight for the wod should be way lower than the weight used in the strength portion. This is a fast paced wod, not a heavy grinder. The front squats can be done out of a rack.
Results: 09m 30s
Performed as RX
Warmup: 10 Minute warm up to 80% on Front Squat
-then
E3M for 15 minutes
2 reps
Increase weight each round
Ex. 80%, 85%, 90%, 93%, 95-96%
Athlete's Notes: 185

1 similar workout

Date Name WorkoutDescription Results
10/04/2019 For time (10 Minute Cap)
200m run
21- 15- 9
Front Squat (135/95)
Russian KB swings (70/50)
Note:
For the strength portion, the goal is to work to a heavy double and possibly a PR double if they feel good.
The weight for the wod should be way lower than the weight used in the strength portion. This is a fast paced wod, not a heavy grinder. The front squats can be done out of a rack.		 09m 30s
Performed as RX