C Drake

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

July 15, 2013

Performed at: Sheepdog CrossFit
Description: BBG

1) 15 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang).

2) 3X1 3-Position Snatch (Floor, Hang, High-Hang) @ 90% of Max from #1 rest 90 sec.

3a) 4X3 Snatch High Pull From Hang (Top Of Knee) @ 110% of Max from #1 rest 60 sec.
3b) 4X8 Pendlay Rows heaviest possible, rest 60 sec.

Conditioning
With no rest between sections:

1 minute ME Rope Climbs 15
3 minute AMRAP of:

15 Burpees (to a target 6 above highest reach)
10 KB Push Press 24/16kg (use 2 KBs one in each hand)

2 minutes ME Rope Climbs 15
3 minute AMRAP of:

15 Burpees (to a target 6 above highest reach)
10 KB Push Press 24/16kg (use 2 KBs one in each hand)

1 minute ME Rope Climbs 15
Results: 78 reps
Workout scaled
Modifications at: 1pood vs 1.5
Athlete's Notes: 3 pos snatch-95(2),105(1),115(1)
3 x 1-95
4x3- 125
3, 1/14,3,1/6,2

1 similar workout

Date Name WorkoutDescription Results
07/15/2013 BBG

1) 15 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang).

2) 3X1 3-Position Snatch (Floor, Hang, High-Hang) @ 90% of Max from #1 rest 90 sec.

3a) 4X3 Snatch High Pull From Hang (Top Of Knee) @ 110% of Max from #1 rest 60 sec.
3b) 4X8 Pendlay Rows heaviest possible, rest 60 sec.

Conditioning
With no rest between sections:

1 minute ME Rope Climbs 15
3 minute AMRAP of:

15 Burpees (to a target 6 above highest reach)
10 KB Push Press 24/16kg (use 2 KBs one in each hand)

2 minutes ME Rope Climbs 15
3 minute AMRAP of:

15 Burpees (to a target 6 above highest reach)
10 KB Push Press 24/16kg (use 2 KBs one in each hand)

1 minute ME Rope Climbs 15		 78 reps
Workout Scaled