C Drake

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

April 27, 2013

Performed at: Sheepdog CrossFit
Workout Name: 130424 outlaw cf
Description: BBG
1) 7X2 Hi-Hang Clean + 1 Jerk heaviest possible, rest 60 sec.
2a) 4X3 Clean First Pulls heavy, rest 60 sec.
2b) 4X2 1&1/4 Front Squats heavier than last week, rest 60 sec. VIDEO DEMO

*Notes: Try to increase,at least in small increments, from last weeks 1&1/4 FS. Straps should be used for Clean First Pulls.

Conditioning
4 rounds for total working time of:

12 Deficit HSPU
15 TTB
Row 500m

Rest 1:1

Strength
1b) 3X10 Reverse Hypers
Results: 17m 58s
Performed as RX
Cooldown: Hang clean 135
1st pull cleans 135
1 1/4 front squats 115
Rd1-417,427,432,442. Total1748 and 3131
Athlete's Notes: Skipped ghr and sled pushes

1 similar workout

Date Name WorkoutDescription Results
04/27/2013 130424 outlaw cf BBG
1) 7X2 Hi-Hang Clean + 1 Jerk heaviest possible, rest 60 sec.
2a) 4X3 Clean First Pulls heavy, rest 60 sec.
2b) 4X2 1&1/4 Front Squats heavier than last week, rest 60 sec. VIDEO DEMO

*Notes: Try to increase,at least in small increments, from last weeks 1&1/4 FS. Straps should be used for Clean First Pulls.

Conditioning
4 rounds for total working time of:

12 Deficit HSPU
15 TTB
Row 500m

Rest 1:1

Strength
1b) 3X10 Reverse Hypers 		17m 58s
Performed as RX