C Drake

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

August 1, 2013

Performed at: Sheepdog CrossFit
Workout Name: 130731 outlaw cf
Description: 1) 12 minutes to establish a 3RM Hang (top of knee) Power Snatch.

2) 12 minutes to establish a 3RM Hang (top of knee) Power Clean.

3) 12 minutes to work to a near maximal complex of: Push Press + Push Jerk + Split Jerk Work (from blocks or rack).

Conditioning
3 rounds for total time of:
9 Deficit HSPU 6/4
50 KBS 24/16kg
9 Bar Muscle-Ups
Results: 32m 54s
Workout scaled
Modifications at: Ring muscle ups
Regular hspu
Athlete's Notes: 3RM hang powe snatch-95,115,125(f),120
3RM hang power clean- 120,135,155,165
Pp,PJ,SJ-95,115,135,145

Rds-9:00,11:28,12:26

2 similar workouts

Date Name WorkoutDescription Results
08/01/2013 130731 outlaw cf 1) 12 minutes to establish a 3RM Hang (top of knee) Power Snatch.

2) 12 minutes to establish a 3RM Hang (top of knee) Power Clean.

3) 12 minutes to work to a near maximal complex of: Push Press + Push Jerk + Split Jerk Work (from blocks or rack).

Conditioning
3 rounds for total time of:
9 Deficit HSPU 6/4
50 KBS 24/16kg
9 Bar Muscle-Ups
 32m 54s
Workout Scaled
07/31/2013 130731 outlaw cf BBG

1) 15 min to establish a 1RM of the following complex: 2 Clean Pulls (not high pull) + 1 Clean & Jerk.

2) 3X1 @ 90% of max from above rest 60 sec.

Note: Emphasize control when you return to the floor for each rep. You should feel the weight change in the foot as you move from the hang to the start position and back up.

Strength
1) HBBS: 1X8@65%, 1X8@70, 1X6@80%, 1X6@85% rest 2 minutes.

2) Front squat: 1X5 @ 60%, 70%, 75%, 80% rest 2 minutes.

Conditioning
5 X Run 800m rest 1:1		 50m 00s
Performed as RX