C Drake

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

August 20, 2013

Performed at: Sheepdog CrossFit
Workout Name: 130820 outlaw cf
Description: BBG

1) 15 minutes to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk.

Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.

2) 3X3 Pause Clean & Jerk @ 90% of 2RM from #1 rest 90 sec.

Strength

1) HBBS: 1X6@70%, 1X6@80%, 1X3@90%, 1X2@95% rest 2 minutes (or more if necessary).

2) Front squat: 1X5 @ 70%, 1X4@80%, 1X3@85%, 1X3@90% rest 2 minutes (or more if necessary).
Results: 2RM pause c and j-95,115,135,155,165(f) lbs
3x3 pc and @90%-140(sucked was heavy) lbs
Hbbs-70-166,80-190,90-210,95-225 lbs
FS-70-135,80-150,85-155,90-165 lbs
Performed as RX

1 similar workout

Date Name WorkoutDescription Results
08/20/2013 130820 outlaw cf BBG

1) 15 minutes to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk.

Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.

2) 3X3 Pause Clean & Jerk @ 90% of 2RM from #1 rest 90 sec.

Strength

1) HBBS: 1X6@70%, 1X6@80%, 1X3@90%, 1X2@95% rest 2 minutes (or more if necessary).

2) Front squat: 1X5 @ 70%, 1X4@80%, 1X3@85%, 1X3@90% rest 2 minutes (or more if necessary).		 2RM pause c and j-95,115,135,155,165(f) lbs
3x3 pc and @90%-140(sucked was heavy) lbs
Hbbs-70-166,80-190,90-210,95-225 lbs
FS-70-135,80-150,85-155,90-165 lbs
Performed as RX