Kristen Drake

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

April 21, 2014

Performed at: Sheepdog CrossFit
Workout Name: Outlaw 140421
Description: BBG

1) Mid-hang Clean: Work to a 3rm - 1X3@95%, 1X3@90%

2) Jerk (off blocks): Work to a 3rm (drop all reps) - 1X3@95%, 1X3@90%

Strength

1a) 4X8 Weighted Strict Pull-ups (not UB) - heaviest possible, rest 60 sec.
1b) 4X4 Push Press - heaviest possible, rest 60 sec.

Conditioning

Fun from the Regional Prep template

For time:

100' Shuttle Run (50 down/50 back)
30 GHD Sit-ups
50' HS Walk
5 Rope Climbs 15'
100' Shuttle Run (50 down/50 back)
5 Rope Climbs 15'
50' HS Walk
30 GHD Sit-ups
100' Shuttle Run (50 down/50 back)
Results: 16m 41s
Workout scaled
Modifications at: Sit ups for ghd's; 10' rope climbs, hs falls for. 50'
Athlete's Notes: 3RM clean: 45/75/95/105/115/110/105;
3RM jerk: 45/65/75/95/105/115/110/105;
Kipping pullups/ 85# pp

1 similar workout

Date Name WorkoutDescription Results
04/21/2014 Outlaw 140421 BBG

1) Mid-hang Clean: Work to a 3rm - 1X3@95%, 1X3@90%

2) Jerk (off blocks): Work to a 3rm (drop all reps) - 1X3@95%, 1X3@90%

Strength

1a) 4X8 Weighted Strict Pull-ups (not UB) - heaviest possible, rest 60 sec.
1b) 4X4 Push Press - heaviest possible, rest 60 sec.

Conditioning

Fun from the Regional Prep template

For time:

100' Shuttle Run (50 down/50 back)
30 GHD Sit-ups
50' HS Walk
5 Rope Climbs 15'
100' Shuttle Run (50 down/50 back)
5 Rope Climbs 15'
50' HS Walk
30 GHD Sit-ups
100' Shuttle Run (50 down/50 back)		 16m 41s
Workout Scaled