Kristen Drake

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

March 24, 2014

Performed at: Sheepdog CrossFit
Workout Name: Outlaw 140324
Description: BBG

1) 7X1 Hang Snatch (just above knee) - work to a max for the day, rest 90 sec.

2A) 3X3 Snatch Grip BTN Push Press + 2 OHS heavier than last week, rest 90 sec.
2B) 3X3 Three Stop Snatch Pull (with 2 count pause at each stop) heaviest possible with perfect positions, rest 90 sec. DEMO VIDEO (please watch)

Strength/Skill

1a) 3X60 (seconds) ME Freestanding HS Push-ups rest 90 sec.
1b) 3X30 (steps) Front Rack Walking Lunges heaviest possible (with no pause to gather feet), rest 90 sec.

Conditioning

10 rounds for time of:

5 C2B Pull-ups
10 HR Push-ups
15 Jumping Air Squats
Results: 16m 57s
Workout scaled
Modifications at: Conditioning: regular pullups for chest to bar
Athlete's Notes: Snatches: 75/75/75/85/85/95/95 (1 fail at 95);
Snatch PP and snatch pulls @ 65#;
Free HS holds: 1-3 secs at a time;
Walking lunge: @ 65#

1 similar workout

Date Name WorkoutDescription Results
03/24/2014 Outlaw 140324 BBG

1) 7X1 Hang Snatch (just above knee) - work to a max for the day, rest 90 sec.

2A) 3X3 Snatch Grip BTN Push Press + 2 OHS heavier than last week, rest 90 sec.
2B) 3X3 Three Stop Snatch Pull (with 2 count pause at each stop) heaviest possible with perfect positions, rest 90 sec. DEMO VIDEO (please watch)

Strength/Skill

1a) 3X60 (seconds) ME Freestanding HS Push-ups rest 90 sec.
1b) 3X30 (steps) Front Rack Walking Lunges heaviest possible (with no pause to gather feet), rest 90 sec.

Conditioning

10 rounds for time of:

5 C2B Pull-ups
10 HR Push-ups
15 Jumping Air Squats		 16m 57s
Workout Scaled