Rob Townsend

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

June 12, 2014

Performed at: Sheepdog CrossFit
Workout Name: Outlaw 140611
Description: BBG

1) Pause Clean (2 count at top of knee): 2rm- 1x2@95%, 1x2@90%

2) Behind-the-neck Split Jerk from blocks (drop each rep): 2rm- 1x2@95%, 1x2@90%

Strength

1a) Pendlay Rows: 4X3 - heavier than last week, rest 90 sec.
1b) Bench Press: 4X3 - heavier than last week, rest 90 sec.

Conditioning

For time:

100' HS Walk
25 DB Snatch (alternating) 60/40#
25 TTB
20 DB Snatch (alternating) 60/40#
20 TTB
15 DB Snatch (alternating) 60/40#
15 TTB
100' HS Walk
Results: 9m 52s
Workout scaled
Modifications at: Subbed 250m row for HS walk
Decreased all Reps by 5, Scaled weight to 40#, K2E
Athlete's Notes: Used bar for tehnique work on cleans. 135# for Pendlay Rows, 225/205 flat bench

1 similar workout

Date Name WorkoutDescription Results
06/12/2014 Outlaw 140611 BBG

1) Pause Clean (2 count at top of knee): 2rm- 1x2@95%, 1x2@90%

2) Behind-the-neck Split Jerk from blocks (drop each rep): 2rm- 1x2@95%, 1x2@90%

Strength

1a) Pendlay Rows: 4X3 - heavier than last week, rest 90 sec.
1b) Bench Press: 4X3 - heavier than last week, rest 90 sec.

Conditioning

For time:

100' HS Walk
25 DB Snatch (alternating) 60/40#
25 TTB
20 DB Snatch (alternating) 60/40#
20 TTB
15 DB Snatch (alternating) 60/40#
15 TTB
100' HS Walk		 9m 52s
Workout Scaled