C Drake

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

April 8, 2014

Performed at: Sheepdog CrossFit
Workout Name: Diane
Description: BBG

1) 10 minutes to establish a 1rm Snatch.

2) 10 minutes to establish a 1rm Clean & Jerk.

3) 10 minutes to estbalish a 3 RM front squat.

Strength

15 minutes to establish a 3rm Front Squat.

Conditioning

Diane

21-15-9 of:

Deadlifts 225/155#
HSPU (regionals standard)

For time
Results: 9m 05s
Performed as RX
Athlete's Notes: Snatch-75,95,115,115,125(form)
C and J-135,
3 FS-135,155,165,180(pr)

7 similar workouts

Date Name WorkoutDescription Results
12/29/2016 Diane A.
3 x 15 GHD
3 x 10 strict pull up

B.
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

C.
10,8,6,4,2 of Bench Press		 8m 00s
Workout Scaled
12/18/2015 Outlaw 141212 diane A.
3 x 1:00 plank
3 x ME weighted strict pull ups

B.
5 x 3 OHS

21-15-9 of:

Deadlifts 225/155#
Strict HSPU		 11m 10s
Performed as RX
12/12/2014 Outlaw 141212 diane BBG

2) 5X1 Hang Clean (power position) + Front Squat + Jerk - work to a max for the complex, rest as needed

Accessory/Skill

1b) 5X5 Strict Pull-ups + ME UB C2B Pull-ups (stay on bar after completing Strict PU) - rest 60 sec.

Conditioning

21-15-9 of:

Deadlifts 225/155#
Strict HSPU		 08m 51s
Performed as RX
04/08/2014 Diane BBG

1) 10 minutes to establish a 1rm Snatch.

2) 10 minutes to establish a 1rm Clean & Jerk.

3) 10 minutes to estbalish a 3 RM front squat.

Strength

15 minutes to establish a 3rm Front Squat.

Conditioning

Diane

21-15-9 of:

Deadlifts 225/155#
HSPU (regionals standard)

For time		 9m 05s
Performed as RX
01/10/2014 Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 10m 30s
Workout Scaled
04/20/2013 Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 12m 18s
Workout Scaled
11/26/2012 Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 8m 10s
Workout Scaled