Charles Drake

Hometown:
Newberry , Florida
Gym:
Sheepdog CrossFit
Gender:
Male
Age:
49
Height:
6' 2"
Weight:
210 lbs

July 29, 2014

Performed at: Sheepdog CrossFit
Workout Name: Outlaw 140729
Description: BBG

1) 3 Position Clean (Floor, Hang, Power Position - do not drop bar) + 1 Jerk (after Clean complex): Max for the complex + Jerk - 1X1@95%, 1X1@90%

2) Jerk from blocks: 3RM - 3X1@95%, 3X1@90%

Strength/Skill

1a) 3XME UB Strict Muscle-Ups + ME UB Kipping Muscle-Ups (drop down after ME Strict set, and reset for Kipping set with no more than :10 break) - rest 90 sec.

1b) 3X8 Jumping Good Mornings - heaviest possible, rest 90 sec.

Conditioning

5 rounds of:

Row 500M
15 6" Target Burpees

Rest 1:1
Results: 30m 40s
Workout scaled
Modifications at: did strict pull ups and kipping for muscle ups
Athlete's Notes: 3 position clean and jerks 115

pull ups Strict 3, 2, 3
Kipping pullups: 9, 10, 12
Good mornings 24, 8, 8 with 45lb bar

conditioning:
Rd1 3:17
Rd 2 3:08
Rd 3 3:57
Rd 4 3:36
Rd 5 4:03

1 similar workout

Date Name WorkoutDescription Results
07/29/2014 Outlaw 140729 BBG

1) 3 Position Clean (Floor, Hang, Power Position - do not drop bar) + 1 Jerk (after Clean complex): Max for the complex + Jerk - 1X1@95%, 1X1@90%

2) Jerk from blocks: 3RM - 3X1@95%, 3X1@90%

Strength/Skill

1a) 3XME UB Strict Muscle-Ups + ME UB Kipping Muscle-Ups (drop down after ME Strict set, and reset for Kipping set with no more than :10 break) - rest 90 sec.

1b) 3X8 Jumping Good Mornings - heaviest possible, rest 90 sec.

Conditioning

5 rounds of:

Row 500M
15 6" Target Burpees

Rest 1:1		 30m 40s
Workout Scaled