C Drake

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

April 21, 2013

Performed at: Sheepdog CrossFit
Workout Name: 130415 outlaw cd
Description: BBG
1) 5X2 Snatch @ 75-85% rest 90 sec.

Notes: Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect. These do not need to be touch and go, you may reset.

2a) 5X3 Snatch First Pulls heaviest possible, rest 60 sec. DEMO VIDEO
2b) 5X2 Tempo HBBS @ 75% rest 60 sec.

*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning
12 minute AMRAP of:
7 Hang Power Cleans 175/115#
14 Burpees
21 Lateral Box Jumps 20 (touch top)

Midline
1a) 3X5 (5l/5r) TGUs @ 24/16kg rest 45 sec.
1b) 320 UB T2B rest 45 sec.
Results: 3 rounds 1 reps
Performed as RX
Athlete's Notes: Snatcj- 95
1st pull- 135
Hbbs-175
Toe2bar not unbroken
No TGU's(out of time)

1 similar workout

Date Name WorkoutDescription Results
04/21/2013 130415 outlaw cd BBG
1) 5X2 Snatch @ 75-85% rest 90 sec.

Notes: Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect. These do not need to be touch and go, you may reset.

2a) 5X3 Snatch First Pulls heaviest possible, rest 60 sec. DEMO VIDEO
2b) 5X2 Tempo HBBS @ 75% rest 60 sec.

*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning
12 minute AMRAP of:
7 Hang Power Cleans 175/115#
14 Burpees
21 Lateral Box Jumps 20 (touch top)

Midline
1a) 3X5 (5l/5r) TGUs @ 24/16kg rest 45 sec.
1b) 320 UB T2B rest 45 sec.		 3 rounds 1 reps
Performed as RX