Kristen Drake

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

April 11, 2014

Performed at: Sheepdog CrossFit
Workout Name: Outlaw 140408
Description: BBG

1) Pause Clean (3 count pause @ knee) + Jerk: 5X2+1 - work to a heavy (but perfect) double for the day, rest as needed

2) Pause Clean (3 count pause @ knee) + Jerk: 1X2+1@95%, 1X2+1@90% of max from #1 - rest as needed

Strength

1) Back Squat: 1X10@60%, 1X8@70%, 1X6@75%, 1X4@80% - rest as needed.

2) Front Squat: 1X5@60%, 3X5@70% - rest as needed.

Conditioning

5 rounds of:

:45 ME Bar Muscle-Ups
:15 Rest
:45 ME Burpee Box Jumps 24/20"
:15 Rest
:45 ME Double Unders
:15 Rest
Results: 72 reps
Workout scaled
Modifications at: Conditioning: chest to bar pu for bar mu
Athlete's Notes: C&J: 75/95/95/105/105/100/95;
BS: 90/105/115/120;
FS: 80/95

1 similar workout

Date Name WorkoutDescription Results
04/11/2014 Outlaw 140408 BBG

1) Pause Clean (3 count pause @ knee) + Jerk: 5X2+1 - work to a heavy (but perfect) double for the day, rest as needed

2) Pause Clean (3 count pause @ knee) + Jerk: 1X2+1@95%, 1X2+1@90% of max from #1 - rest as needed

Strength

1) Back Squat: 1X10@60%, 1X8@70%, 1X6@75%, 1X4@80% - rest as needed.

2) Front Squat: 1X5@60%, 3X5@70% - rest as needed.

Conditioning

5 rounds of:

:45 ME Bar Muscle-Ups
:15 Rest
:45 ME Burpee Box Jumps 24/20"
:15 Rest
:45 ME Double Unders
:15 Rest
 72 reps
Workout Scaled