C Drake

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

April 8, 2013

Performed at: Sheepdog CrossFit
Workout Name: 130406 outlaw cf
Description: BBG
1) 15 minutes to establish a 1RM Snatch.
2) 15 minutes to establish a 1RM Clean & Jerk.

Strength
Front Squats: 1X5 @ 80%, 1X3 @ 85%, 2X2 @ 90%, 2X1 @ 95% rest 1:00-2:00 (based on: 130309)

Conditioning
4 rounds for total time of:
Run 400m
14 Deficit HSPU
7 Power Cleans 225/150%

Rest 1:1
*Notes: HSPU setup should be an Ab-Mat with two 45# plates (hi-temp style) on either side for men, and one 45# plate (hi-temp style) on either side for women. Kipping is allowed.
Results: 25m 58s
Workout scaled
Modifications at: Clean 155. One abmat hspu
Athlete's Notes: Snatch 135- 95,115,135(fx2),125,135,140(f)
C and j- 140,95,155,165(fj),165
Fs- 165,175,185,195
Rds-618,544,657,659

1 similar workout

Date Name WorkoutDescription Results
04/08/2013 130406 outlaw cf BBG
1) 15 minutes to establish a 1RM Snatch.
2) 15 minutes to establish a 1RM Clean & Jerk.

Strength
Front Squats: 1X5 @ 80%, 1X3 @ 85%, 2X2 @ 90%, 2X1 @ 95% rest 1:00-2:00 (based on: 130309)

Conditioning
4 rounds for total time of:
Run 400m
14 Deficit HSPU
7 Power Cleans 225/150%

Rest 1:1
*Notes: HSPU setup should be an Ab-Mat with two 45# plates (hi-temp style) on either side for men, and one 45# plate (hi-temp style) on either side for women. Kipping is allowed.
 25m 58s
Workout Scaled