Kristen Drake

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

August 19, 2013

Performed at: Sheepdog CrossFit
Description: WOD 130819:
BBG

1) 15 minutes to establish a 3RM Hang Snatch (bottom of knee three consecutive reps).

2) 3X1 Hang Snatch Triple (same as above) @ 90% of Max from #1 rest 90 sec.

3a) 4X2 3-Stop Snatch High Pull (2 off floor, bottom of knee, high pull) heaviest possible, rest 60 sec.
3b) 4X8 Bent Over Row heaviest possible, rest 60 sec.

Conditioning

30-20-10 of:

Wall Ball 30/20# (if you do not have WBs in this weight use 20/14# to a 12 target)
KB Snatch (15l/15r anyhow) 32/24kg

For time.
Results: 17m 14s
Performed as RX
Athlete's Notes: 3rm hang snatch: 45/65/75(f on 3)/75/80/85;
3x1: @75;
Snatch high pull: @ 95(heavy);
Bent over row: @95(heavy);
Conditioning: 14# wall ball as high as poss (11'?)//35# KB (heavy!)

1 similar workout

Date Name WorkoutDescription Results
08/19/2013 WOD 130819:
BBG

1) 15 minutes to establish a 3RM Hang Snatch (bottom of knee three consecutive reps).

2) 3X1 Hang Snatch Triple (same as above) @ 90% of Max from #1 rest 90 sec.

3a) 4X2 3-Stop Snatch High Pull (2 off floor, bottom of knee, high pull) heaviest possible, rest 60 sec.
3b) 4X8 Bent Over Row heaviest possible, rest 60 sec.

Conditioning

30-20-10 of:

Wall Ball 30/20# (if you do not have WBs in this weight use 20/14# to a 12 target)
KB Snatch (15l/15r anyhow) 32/24kg

For time.
 17m 14s
Performed as RX