C Drake

Hometown:
Unknown
Gym:
Sheepdog CrossFit
Gender:
Male
Age:
47
Height:
--
Weight:
180 lbs

March 30, 2013

Performed at: Sheepdog CrossFit
Workout Name: 130325 outlaw cf
Description: Every 30 seconds for 4 minutes:
1 Snatch (full) @ 85%

Then, when the clock hits 5:00-

3:00 to complete:
3 X ME UB (unbroken) Snatches @ 75%

*Notes: The ME UB Snatches are basically UB touch and go reps. Score is the total of all 3 sets, within the 3:00 cap.

Skill/Midline
1a) 3XME UB T2B rest 60 sec.
1b) 3X60 Sec. of Freestanding Handstand Holds rest 60 sec.
1c) 3X10 Reverse Hypers very heavy, rest 60 sec.

Conditioning

Helen
3 rounds for time of:
Run 400m
21 KBS 24/16kg
12 Pull-ups
Results: Snatch- 85% 115, 75%,100 lbs
Performed as RX
Athlete's Notes: 3 min me- 6,5,4
T2b- 12,10,8

1 similar workout

Date Name WorkoutDescription Results
03/30/2013 130325 outlaw cf Every 30 seconds for 4 minutes:
1 Snatch (full) @ 85%

Then, when the clock hits 5:00-

3:00 to complete:
3 X ME UB (unbroken) Snatches @ 75%

*Notes: The ME UB Snatches are basically UB touch and go reps. Score is the total of all 3 sets, within the 3:00 cap.

Skill/Midline
1a) 3XME UB T2B rest 60 sec.
1b) 3X60 Sec. of Freestanding Handstand Holds rest 60 sec.
1c) 3X10 Reverse Hypers very heavy, rest 60 sec.

Conditioning

Helen
3 rounds for time of:
Run 400m
21 KBS 24/16kg
12 Pull-ups		 Snatch- 85% 115, 75%,100 lbs
Performed as RX