C Drake

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

March 19, 2014

Performed at: Sheepdog CrossFit
Workout Name: Outlaw 140318
Description: BBG

5X2 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 2:00 (before #2)

*Add approximately 5-10# to last weeks number. Push this week to as close to maximal as possible.

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

Conditioning

4 rounds of:

10 Deficit HSPU 6/4"
15 TTB
20 6" Target Burpees
Results: 20m 07s
Workout scaled
Modifications at: No deficit
Athlete's Notes: HC and J-155(f2),155(f2),155(f2),135,135
BS-160
FS-4@160
Rds-343,514,533,537
Did after training. Done like dinner no energy

1 similar workout

Date Name WorkoutDescription Results
03/19/2014 Outlaw 140318 BBG

5X2 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 2:00 (before #2)

*Add approximately 5-10# to last weeks number. Push this week to as close to maximal as possible.

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

Conditioning

4 rounds of:

10 Deficit HSPU 6/4"
15 TTB
20 6" Target Burpees
 20m 07s
Workout Scaled