C Drake

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

April 10, 2013

Performed at: Sheepdog CrossFit
Workout Name: 130402 outlaw cf
Description: WOD 130402:

BBG
1) Every 20 seconds for 4 minutes:
1 Clean & Jerk @ 75%
*Rest 3 minutes.

2) Every 60 seconds for 8 minutes:
1 Clean & Jerk @ 85%

Strength
HBBS (based off 130129): 3X3 @ 85%, 1X2 @ 90%, 2X2 @ 95% rest as needed

Conditioning
1 min ME KBS @ 32/24kg
*Rest 1 minute.
3 min AMRAP of:
7 Front Squats @ 70% (no racks)
100m Shuttle Run (10m increments)
3 Muscle-Ups
*Rest 1 minute.
1 min ME KBS @ 32/24kg
*Rest 1 minute.
3 min AMRAP of:
7 Front Squats @ 70% (no racks)
100m Shuttle Run (10m increments)
3 Muscle-Ups
*Rest 1 minute.
1 min ME KBS @ 32/24kg
Results: 106 reps
Performed as RX
Athlete's Notes: C and j 115 and 135
Hbbs 155,165,175
FS140
20,25,20,21,20

1 similar workout

Date Name WorkoutDescription Results
04/10/2013 130402 outlaw cf WOD 130402:

BBG
1) Every 20 seconds for 4 minutes:
1 Clean & Jerk @ 75%
*Rest 3 minutes.

2) Every 60 seconds for 8 minutes:
1 Clean & Jerk @ 85%

Strength
HBBS (based off 130129): 3X3 @ 85%, 1X2 @ 90%, 2X2 @ 95% rest as needed

Conditioning
1 min ME KBS @ 32/24kg
*Rest 1 minute.
3 min AMRAP of:
7 Front Squats @ 70% (no racks)
100m Shuttle Run (10m increments)
3 Muscle-Ups
*Rest 1 minute.
1 min ME KBS @ 32/24kg
*Rest 1 minute.
3 min AMRAP of:
7 Front Squats @ 70% (no racks)
100m Shuttle Run (10m increments)
3 Muscle-Ups
*Rest 1 minute.
1 min ME KBS @ 32/24kg		 106 reps
Performed as RX