Kristen Drake

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

April 27, 2013

Performed at: Sheepdog CrossFit
Description: WOD 120424:

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

*Then, after completing the final round, and its prescribed rest

4 minutes Max Distance Sled Drags @ 200/140# using a 50 down and back shuttle style track.

Strength

1a) 3X10 Weighted GH Raise heavier than last week, rest 45 sec.
1b) 3X10 Reverse Hypers VERY heavy, rest 45 sec.
Results: 20m 01s
Performed as RX
Athlete's Notes: 95# cleans and first pulls; 85# 11/4 squat;
4:57, 4:27, 5:12, 5:25

1 similar workout

Date Name WorkoutDescription Results
04/27/2013 WOD 120424:

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

*Then, after completing the final round, and its prescribed rest

4 minutes Max Distance Sled Drags @ 200/140# using a 50 down and back shuttle style track.

Strength

1a) 3X10 Weighted GH Raise heavier than last week, rest 45 sec.
1b) 3X10 Reverse Hypers VERY heavy, rest 45 sec.
 20m 01s
Performed as RX