C Drake

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

July 30, 2013

Performed at: Sheepdog CrossFit
Workout Name: 130729 outlaw cf
Description: BBG

1) 15 minutes to establish a 1RM 2 Position Hang Snatch (low hang-2 from floor- to the hang at the top of the knees).

2) 3X1 2 Position Hang Snatch @ 90% of 1RM from #1 rest 90 sec.

3a) 5X2 Snatch First Pull (top of knee) heavier then last week, rest 60 sec.
3b) 55 Pendlay Row heaviest possible

Conditioning
7 rounds for total reps of:

2 minute AMRAP of-
30 Double-Unders
ME Muscle-Ups (7 rep cap)
ME Burpees
*Rest 1 minute.

Notes: The cap on Muscle-Ups is 7 reps. Once you hit this cap, immediately drop down and perform ME Burpees with the remainder of the 2 minute cycle.
Results: 222 reps
Performed as RX
Athlete's Notes: 15 min-95(3),105(1),115(1),125(1)
3x1-115
First pull-135(2),155(3)
Pendlay-135(5)
Rds-33,32,32,32,32,31,30

1 similar workout

Date Name WorkoutDescription Results
07/30/2013 130729 outlaw cf BBG

1) 15 minutes to establish a 1RM 2 Position Hang Snatch (low hang-2 from floor- to the hang at the top of the knees).

2) 3X1 2 Position Hang Snatch @ 90% of 1RM from #1 rest 90 sec.

3a) 5X2 Snatch First Pull (top of knee) heavier then last week, rest 60 sec.
3b) 55 Pendlay Row heaviest possible

Conditioning
7 rounds for total reps of:

2 minute AMRAP of-
30 Double-Unders
ME Muscle-Ups (7 rep cap)
ME Burpees
*Rest 1 minute.

Notes: The cap on Muscle-Ups is 7 reps. Once you hit this cap, immediately drop down and perform ME Burpees with the remainder of the 2 minute cycle.		 222 reps
Performed as RX