Kristen Drake

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

March 7, 2014

Performed at: Sheepdog CrossFit
Workout Name: Outlaw 140304
Description: BBG

5X1 Hang Clean (just above knee) & Jerk - work to a max for the day, rest 90 sec.

Strength

1) Back Squat: 1 attempt to establish a 20RM rest 1:00 (before #2)

*This is an adaptation week. Do not go to a true 20RM, but try to get close. Percentages will vary, but typically somewhere between 65-70% is a decent guess for loading.

2) Front Squat: Max Reps @ 100% of #1 (after 1:00 rest)

Conditioning

1) 5 rounds for time of:

12 TTB
12 Burpee Box Jumps 24/20"

Rest 1:1 (include rest after final round before beginning #2)

2) 20/15 Muscle-Ups for time.
Results: 20m 21s
Performed as RX
Athlete's Notes: Hang Clean & Jerks: 95/105/115/125/125;
20 FS @ 95#; 10 FS;
Total time conditioning: 20:21; rnds: 2:15/2:12/2:09/2:18/2:33;
Total working time #1: 11:37;
Total time #2: 30 pullups & 30 dips: 9:19

1 similar workout

Date Name WorkoutDescription Results
03/07/2014 Outlaw 140304 BBG

5X1 Hang Clean (just above knee) & Jerk - work to a max for the day, rest 90 sec.

Strength

1) Back Squat: 1 attempt to establish a 20RM rest 1:00 (before #2)

*This is an adaptation week. Do not go to a true 20RM, but try to get close. Percentages will vary, but typically somewhere between 65-70% is a decent guess for loading.

2) Front Squat: Max Reps @ 100% of #1 (after 1:00 rest)

Conditioning

1) 5 rounds for time of:

12 TTB
12 Burpee Box Jumps 24/20"

Rest 1:1 (include rest after final round before beginning #2)

2) 20/15 Muscle-Ups for time.		 20m 21s
Performed as RX