Kristen Drake

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

April 28, 2014

Performed at: Sheepdog CrossFit
Workout Name: Power 140428
Description: Power

1) Mid Hang Power Clean: Work to a 3rm

2) Deadlift: 1X3@70%, 1X3@80%, 1xMax Effort@90%, rest as needed

Accessories

1A) 3X10 Bent Row - heaviest possible, rest 60 sec.
1B) 3X15 Reverse Hypers - heaviest possible, rest 60 sec.

Conditioning

3 rounds for time of:

30 Russian KBS 32/24kg
7 Muscle-Ups
10 Hang Power Cleans 185/120#
Results: 13m 52s
Workout scaled
Modifications at: Conditioning: 1 pood kbs, 7 pu and 7 dips for mu, hang power cleans at 95#
Athlete's Notes: 3RM HPC: 45/75/95/105/115F;
DL: 105/120/135-10 reps;
BO Row: 65#;
RH: no weight;
Conditioning rnds: 4:03/8:56/13:52

1 similar workout

Date Name WorkoutDescription Results
04/28/2014 Power 140428 Power

1) Mid Hang Power Clean: Work to a 3rm

2) Deadlift: 1X3@70%, 1X3@80%, 1xMax Effort@90%, rest as needed

Accessories

1A) 3X10 Bent Row - heaviest possible, rest 60 sec.
1B) 3X15 Reverse Hypers - heaviest possible, rest 60 sec.

Conditioning

3 rounds for time of:

30 Russian KBS 32/24kg
7 Muscle-Ups
10 Hang Power Cleans 185/120#
 13m 52s
Workout Scaled