Kristen Drake

Hometown:
Unknown
Gym:
Gender:
Female
Age:
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Height:
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Weight:
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July 12, 2013

Performed at: Sheepdog CrossFit
Description: WOD 130712:

1) EMOM for 5 minutes:

2 Hang Squat Cleans @ 70%

Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.

2) 30 minutes to establish a 1RM HBBS.

Notes: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a Walkout (simply set up like youre going to squat, walk out of the rack, and hold the weight on your back for 5 seconds DO NOT attempt to squat belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your Walkout, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.
Results: 30m 00s
Performed as RX
Athlete's Notes: EMOM: 85#;
HBBS: 135/145/155/160(f)/160; (pr)

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