Kristen Drake

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

May 9, 2014

Performed at: Sheepdog CrossFit
Workout Name: Power 140509
Description: Power

1) Snatch from blocks (power position): work to a 3rm

2) Back Squat: 1X5@75%, 1X3@85%, 1xMax Effort@95%, rest as needed

Accessories

1) Front Squat: 3x10 AHAP

2) Glute/Ham Raises: 3x20

Conditioning

3 rounds for time of:

50 Pistols (alternating)
7 Muscle-Ups
10 Hang Power Cleans 175/115#
Results: 17m 58s
Workout scaled
Modifications at: Conditioning: 30 pistols, 7 pullups/7 dips for mu, 85# HPC
Athlete's Notes: 3RM hang snatch: 45/65/75/85F(2 of 3);
BS: 110/120/135-3 reps;
FS: 7 reps at 95#, 10 reps at 75# x 2;
G/H raise 3 x 5;
Conditioning: 4:50/11:10/17:58 (scaled above)

1 similar workout

Date Name WorkoutDescription Results
05/09/2014 Power 140509 Power

1) Snatch from blocks (power position): work to a 3rm

2) Back Squat: 1X5@75%, 1X3@85%, 1xMax Effort@95%, rest as needed

Accessories

1) Front Squat: 3x10 AHAP

2) Glute/Ham Raises: 3x20

Conditioning

3 rounds for time of:

50 Pistols (alternating)
7 Muscle-Ups
10 Hang Power Cleans 175/115#


 17m 58s
Workout Scaled