David Tate

Hometown:
Unknown
Gym:
Sheepdog CrossFit
Gender:
Male
Age:
42
Height:
5' 7"
Weight:
165 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: 18m 38s
Workout scaled
Modifications at: 10 reps
45# db
Athlete's Notes: BBG: 115-110-105
SS: (1a) 6:3-6:3-6:3-5:3 (1b) 145x4
Con: 18:38

Back at after tweaked my back last week. Conditioning is very bad, I barfed twice. not sure what the barfing was all about, oh well.

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)		 18m 38s
Workout Scaled