Kristen Drake

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

May 2, 2013

Performed at: Sheepdog CrossFit
Description: WOD 120501:

BBG

1) 7X1 2-Position Clean + 1 Jerk heaviest possible, rest 60 sec.

*Notes: Position #1 is from the floor, Position #2 (without dropping the bar) is the low-hang approximately 2 from the floor. The Jerk comes after the 2nd position Clean.

2a) 4X3 Clean First Pulls w/ 3 count pause at the knee heavy, rest 60 sec.

2b) 4X4 1&1/4 Front Squats heavy, rest 60 sec. VIDEO DEMO

*Notes: Straps should be used for Clean First Pulls.

Conditioning

6 rounds for total working time of:

Row 20 Calories
15 Burpees

Rest 1:1 for first 3 rounds, then 2:1 for final 3 rounds. (Ratio is WORK:REST.)

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

3 minutes Max Distance Sled Drags @ 250/165# using a 50 down and back shuttle style track.

Strength

1a) 3X8 Weighted GH Raise heavier than last week, rest 45 sec.
1b) 3X20 Reverse Hypers medium/heavy, rest 45 sec.
Results: 20m 44s
Performed as RX
Athlete's Notes: C&J: 2@85, 2@95, 3@105 (barely got jerks);
1st pull: 2@105, 2@115;
11/4 front squat: 4@85;
conditioning: 3:08, 3:21, 3:33, 3:27, 3:42, 3:33 (no sled drag);
no midline strength

1 similar workout

Date Name WorkoutDescription Results
05/02/2013 WOD 120501:

BBG

1) 7X1 2-Position Clean + 1 Jerk heaviest possible, rest 60 sec.

*Notes: Position #1 is from the floor, Position #2 (without dropping the bar) is the low-hang approximately 2 from the floor. The Jerk comes after the 2nd position Clean.

2a) 4X3 Clean First Pulls w/ 3 count pause at the knee heavy, rest 60 sec.

2b) 4X4 1&1/4 Front Squats heavy, rest 60 sec. VIDEO DEMO

*Notes: Straps should be used for Clean First Pulls.

Conditioning

6 rounds for total working time of:

Row 20 Calories
15 Burpees

Rest 1:1 for first 3 rounds, then 2:1 for final 3 rounds. (Ratio is WORK:REST.)

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

3 minutes Max Distance Sled Drags @ 250/165# using a 50 down and back shuttle style track.

Strength

1a) 3X8 Weighted GH Raise heavier than last week, rest 45 sec.
1b) 3X20 Reverse Hypers medium/heavy, rest 45 sec.		 20m 44s
Performed as RX