C Drake

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

August 19, 2013

Performed at: Sheepdog CrossFit
Workout Name: 130819 outlaw cf
Description: 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: 13m 11s
Workout scaled
Modifications at: 20 lb ball to 11ft(ceiling)
1.5 pood snatch
Athlete's Notes: 3 RM hang snatch-95(2),115(f2,1,f3,1)
Hang snatch triple 90%-105
3 stop snatch high pull-115
Bent over row-115

1 similar workout

Date Name WorkoutDescription Results
08/19/2013 130819 outlaw cf 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.
 13m 11s
Workout Scaled