C Drake

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

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: 17m 12s
Workout scaled
Modifications at: HPC in cond @155
Athlete's Notes: 3RM HS-9,115,135,16,185(f2)
DL-245,275,280(2)
Bent iver row-135
Rds-500,605,612

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#
 17m 12s
Workout Scaled