C Drake

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

August 14, 2014

Performed at: Sheepdog CrossFit
Workout Name: Outlaw 140813
Description: BBG

1) Power Snatch: 2RM (drop first rep) - 2X1@95%, 2X1@90%

2) Snatch Balance: 4X3@100-120% of max double from #1

Strength/Skill

1a) 4XME Pause Back Squats @ 80% (STRICT 3 second pause in the bottom at absolute bottom depth - NO PAUSE FOR BREATH at the top) - rest 90 seconds

1b) 4X1:00 (total) Freestanding Handstand Hold - accumulate 1:00 total hold even if broken, rest 90 seconds

Conditioning

8 min AMRAP of:

Run 200m
20 Pistols (alternating)
10 Push Jerks 145/100#

-then (no rest)-

3 min ME Lateral Burpees (over bar)
Results: 476 reps
Workout scaled
Modifications at: HSHold- used wall as a catch
PJ-115
Athlete's Notes: PS-75/115/145(f)/135
95-125
90-120
Snatch balance-75
BS-185. 3/3/3/3

1rd 221 reps plus 25 burpees

1 similar workout

Date Name WorkoutDescription Results
08/14/2014 Outlaw 140813 BBG

1) Power Snatch: 2RM (drop first rep) - 2X1@95%, 2X1@90%

2) Snatch Balance: 4X3@100-120% of max double from #1

Strength/Skill

1a) 4XME Pause Back Squats @ 80% (STRICT 3 second pause in the bottom at absolute bottom depth - NO PAUSE FOR BREATH at the top) - rest 90 seconds

1b) 4X1:00 (total) Freestanding Handstand Hold - accumulate 1:00 total hold even if broken, rest 90 seconds

Conditioning

8 min AMRAP of:

Run 200m
20 Pistols (alternating)
10 Push Jerks 145/100#

-then (no rest)-

3 min ME Lateral Burpees (over bar)
 476 reps
Workout Scaled