Kristen Drake

Hometown:
Unknown
Gym:
Sheepdog CrossFit
Gender:
Female
Age:
--
Height:
--
Weight:
--

April 8, 2013

Performed at: Sheepdog CrossFit
Description: WOD 130406:

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: 15m 02s
Performed as RX
Athlete's Notes: Snatch 1RM: 80
Clean & Jerk 1 RM: 110
Front squats: 90, 95, 105, 110 (from 115)
Conditioning: 2 ab mats, not deficit, PC: 85
4:00, 3:33, 3:41, 3:48

1 similar workout

Date Name WorkoutDescription Results
04/08/2013 WOD 130406:

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.		 15m 02s
Performed as RX