C Drake

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

August 11, 2014

Performed at: Sheepdog CrossFit
Workout Name: Outlaw 140811
Description: BBG

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

Strength/Skill

1a) 4XME + 3 Strict HSPU (go to complete failure, then rest and complete 3 more reps each set) - if more than 15 on first set add a deficit, rest 90 seconds

1b) 4X5 Pause Front Squats @ heaviest possible - try to add to last week's number (STRICT 3 second pause in the bottom at absolute bottom depth) - rest 90 seconds

Conditioning

3 rounds for time of:

Run 400m
20 Ring Dips
20 KB OHS 24/16kg (1kb - 10L/10R)
Results: 24m 49s
Performed as RX
Athlete's Notes: 3 pos snatch-95(2),115,125(f)
-105
Pull ups-7,5,5,4
FS-135,115,115,115
710,844,855

1 similar workout

Date Name WorkoutDescription Results
08/11/2014 Outlaw 140811 BBG

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

Strength/Skill

1a) 4XME + 3 Strict HSPU (go to complete failure, then rest and complete 3 more reps each set) - if more than 15 on first set add a deficit, rest 90 seconds

1b) 4X5 Pause Front Squats @ heaviest possible - try to add to last week's number (STRICT 3 second pause in the bottom at absolute bottom depth) - rest 90 seconds

Conditioning

3 rounds for time of:

Run 400m
20 Ring Dips
20 KB OHS 24/16kg (1kb - 10L/10R)		 24m 49s
Performed as RX