C Drake

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

May 27, 2013

Performed at: Sheepdog CrossFit
Workout Name: 130524 outlaw cf
Description: Strength
1a) 7X3 Deadlifts

1b) 7X2 Bench Press heavier than last week, rest exactly 90 seconds.

Notes: Work up to a nearly maximal load by the 4th or 5th set.

Skill
15 minutes alternating ME L-Sit Holds and Max Distance Handstand Walks (one attempt).

*Notes: spend roughly 1:30 alternating between each movement.

Conditioning (2 parts)

Part 1-
7 minute AMRAP of:
7 Hang Power Cleans 185/120#
30 Split Jumps

Part 2-
4X400m Run rest 1:1 in between all, all repeats should be at 100% effort.
Results: 3 rounds 3 reps
Workout scaled
Modifications at: Hpc-135
Athlete's Notes: Dl-225(2)5,245(2),275(2),295(1
Bp-175,185,195,205,215(2)5,225
400-121,119,124,130 at the house

1 similar workout

Date Name WorkoutDescription Results
05/27/2013 130524 outlaw cf Strength
1a) 7X3 Deadlifts

1b) 7X2 Bench Press heavier than last week, rest exactly 90 seconds.

Notes: Work up to a nearly maximal load by the 4th or 5th set.

Skill
15 minutes alternating ME L-Sit Holds and Max Distance Handstand Walks (one attempt).

*Notes: spend roughly 1:30 alternating between each movement.

Conditioning (2 parts)

Part 1-
7 minute AMRAP of:
7 Hang Power Cleans 185/120#
30 Split Jumps

Part 2-
4X400m Run rest 1:1 in between all, all repeats should be at 100% effort.

 3 rounds 3 reps
Workout Scaled