C Drake

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

April 1, 2013

Performed at: Sheepdog CrossFit
Workout Name: 130326 outlaw cf
Description: BBG
Every 30 seconds for 4 minutes:
1 Clean & Jerk (full) @ 80%

Then, when the clock hits 5:00-
3:00 to complete:
3 X ME UB (unbroken) Clean & Jerks @ 75%

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

Strength
HBBS (based off 130129): 4X4 @ 70% rest 30 seconds, 3X3 @ 75% rest 30 seconds, 3X2 @ 80% rest 45 seconds.

*Notes: Sets at each percentage should be performed without re-racking the barbell. Take 2:00 rest between each percentage.

Conditioning
Run/Row 5k
Results: 80%. 135 lbs
75%. 125- 4,2,3= 9 lbs
Hbbs lbs
70%- 155 lbs
75%- 165 lbs
80%- 175 lbs
Performed as RX

2 similar workouts

Date Name WorkoutDescription Results
04/01/2013 130326 outlaw cf BBG
Every 30 seconds for 4 minutes:
1 Clean & Jerk (full) @ 80%

Then, when the clock hits 5:00-
3:00 to complete:
3 X ME UB (unbroken) Clean & Jerks @ 75%

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

Strength
HBBS (based off 130129): 4X4 @ 70% rest 30 seconds, 3X3 @ 75% rest 30 seconds, 3X2 @ 80% rest 45 seconds.

*Notes: Sets at each percentage should be performed without re-racking the barbell. Take 2:00 rest between each percentage.

Conditioning
Run/Row 5k		 80%. 135 lbs
75%. 125- 4,2,3= 9 lbs
Hbbs lbs
70%- 155 lbs
75%- 165 lbs
80%- 175 lbs
Performed as RX
03/28/2013 130326 outlaw cf 7X2 Hang Cleans + 1 Push Jerk heaviest possible, rest 60-75 sec.

-then-

3 rounds for time of:
15/12 HSPU
40 Split Jumps
15 Pull-ups		 18m 06s
Performed as RX