C Drake

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

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: 23m 16s
Workout scaled
Modifications at: FS-6/7/6
Pistols-30 w rings
HPC-155
Athlete's Notes: Snatch-95/115
BS-195/225/250
FS-135(6,7,6)
GHR3x5
Rds-757,716,803
AM w/k

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#


 23m 16s
Workout Scaled