Kristen Drake

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

May 27, 2013

Performed at: Sheepdog CrossFit
Description: WOD 130524:

Strength

1a) 7X3 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension rest exactly 60 seconds.

*Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

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. Try to increase from last week, and maintain over the remainder of the sets. All reps must be performed with the hips (ass) in contact with the bench.

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

*Notes: Part 2 should be done separately if time allows. Also, if you are able, the preference is for it to be performed on a track to allow for exact measurement.

Part 2-

4X400m Run rest 1:1 in between all, all repeats should be at 100% effort.
Results: 7m 00s
Performed as RX
Athlete's Notes: 7x3 DL: 3@135, 4@155 (no bands);
7x2BP: 85, 95, 100, 105, 105, 105, 105;
ME: L hold (knees bent) 20 sec;
ME HS walk: 1 step;
7 min amrap: 3+2 (85# clean)
4x400: (driveway, prob a little short) 1:32, 1:31, 1:36, 1:37

1 similar workout

Date Name WorkoutDescription Results
05/27/2013 WOD 130524:

Strength

1a) 7X3 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension rest exactly 60 seconds.

*Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

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. Try to increase from last week, and maintain over the remainder of the sets. All reps must be performed with the hips (ass) in contact with the bench.

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

*Notes: Part 2 should be done separately if time allows. Also, if you are able, the preference is for it to be performed on a track to allow for exact measurement.

Part 2-

4X400m Run rest 1:1 in between all, all repeats should be at 100% effort.		 7m 00s
Performed as RX