C Drake

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

March 11, 2014

Performed at: Sheepdog CrossFit
Workout Name: Outlaw 140311
Description: BBG

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

Strength

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

*Add approximately 5-10# to last weeks number, but do not go heavy enough to fail.

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

Conditioning

3 rounds of:

Row 1k
20 TTB

Rest 2:1 (thats half the length of the interval)
Results: 22m 06s
Performed as RX
Athlete's Notes: Hhc and j-115-135-145-165-175
Bs 20tm- 155
Fs-155
Rds-525,549,556
All rowing under 4:00

1 similar workout

Date Name WorkoutDescription Results
03/11/2014 Outlaw 140311 BBG

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

Strength

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

*Add approximately 5-10# to last weeks number, but do not go heavy enough to fail.

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

Conditioning

3 rounds of:

Row 1k
20 TTB

Rest 2:1 (thats half the length of the interval)
 22m 06s
Performed as RX