Kristen Drake

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

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: 10m 00s
Performed as RX
Athlete's Notes: 3 pos snatch: 45/65/70/75;
3x1: 65#;
Hi snatch pull: 80;
Pendlay row: 95;
1 rope, 25 reps, 1 rope, 19 reps, 1 rope (47 total)

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
 10m 00s
Performed as RX