C Drake

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

July 8, 2013

Performed at: Sheepdog CrossFit
Workout Name: 130708 outlaw cf
Description: BBG
1) Take 5 attempts to work up to a near maximal Snatch (after warmup lifts), rest as needed between attempts. The goal is no misses.

2) EMOM for 5 minutes 1 Snatch @ 90% of max from #1

3a) 3X5 Snatch First Pulls (3 second pause at the knees) heaviest possible, rest 60 sec. DEMO VIDEO
3b) 3X5 Non-Heaving Drop Snatch heaviest possible, rest 60 sec. DEMO VIDEO

Conditioning
For total reps:
2:00 ME Double Unders
Then (no rest)-
3:00 ME Wall Balls 20/14# (attempt as many as possible UB do not gameplan)
Rest 2:00-
3:00 ME KBS 24/16kg (attempt as many as possible UB
Then (no rest)-
2:00 ME Double-Unders
Results: 174 reps
Performed as RX
Athlete's Notes: 5 attempt-95,95,115,125,125
90% 115
3x5- 135,135,135
3x5 heaving-85,65,65
45,45,47,37
Tired. On 5 hours sleep

1 similar workout

Date Name WorkoutDescription Results
07/08/2013 130708 outlaw cf BBG
1) Take 5 attempts to work up to a near maximal Snatch (after warmup lifts), rest as needed between attempts. The goal is no misses.

2) EMOM for 5 minutes 1 Snatch @ 90% of max from #1

3a) 3X5 Snatch First Pulls (3 second pause at the knees) heaviest possible, rest 60 sec. DEMO VIDEO
3b) 3X5 Non-Heaving Drop Snatch heaviest possible, rest 60 sec. DEMO VIDEO

Conditioning
For total reps:
2:00 ME Double Unders
Then (no rest)-
3:00 ME Wall Balls 20/14# (attempt as many as possible UB do not gameplan)
Rest 2:00-
3:00 ME KBS 24/16kg (attempt as many as possible UB
Then (no rest)-
2:00 ME Double-Unders		 174 reps
Performed as RX