C Drake

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

July 3, 2013

Performed at: Sheepdog CrossFit
Workout Name: 130703 outlaw cf
Description: Smolov 3/2 Click Here for Smolov Calculator

HBBS 7X5 @ 75% rest at least 2 minutes

BBG
1) 12 minutes to work to a max Power Snatch for the day, then:
EMOM for 7 minutes: 1 Power Snatch @ 90% of todays max.
2) 12 minutes to work to a max Power Clean & Jerk for the day, then:
EMOM for 7 minutes: 1 Power Clean & Jerk @ 85% of todays max.

Strength 2
1a) 4X8 Strict Weighted Pullups heaviest possible, rest 60-90 sec.
1b) 4X12 Strict Tempo GH Raise fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
1c) 4X10 Reverse Hyper very heavy, rest 30 sec.
Results: Hbbs-185 lbs
1rm snatch- 95(4),115(1),125(1),135(1),140(1) lbs
905 lbs
1rm c and j- 115(2),125(1),135(1),155(fj) lbs
85%-125 lbs
Performed as RX

1 similar workout

Date Name WorkoutDescription Results
07/03/2013 130703 outlaw cf Smolov 3/2 Click Here for Smolov Calculator

HBBS 7X5 @ 75% rest at least 2 minutes

BBG
1) 12 minutes to work to a max Power Snatch for the day, then:
EMOM for 7 minutes: 1 Power Snatch @ 90% of todays max.
2) 12 minutes to work to a max Power Clean & Jerk for the day, then:
EMOM for 7 minutes: 1 Power Clean & Jerk @ 85% of todays max.

Strength 2
1a) 4X8 Strict Weighted Pullups heaviest possible, rest 60-90 sec.
1b) 4X12 Strict Tempo GH Raise fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
1c) 4X10 Reverse Hyper very heavy, rest 30 sec.
 Hbbs-185 lbs
1rm snatch- 95(4),115(1),125(1),135(1),140(1) lbs
905 lbs
1rm c and j- 115(2),125(1),135(1),155(fj) lbs
85%-125 lbs
Performed as RX