C Drake

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

September 1, 2014

Performed at: Sheepdog CrossFit
Workout Name: Outlaw 140901
Description: BBG

5X1 Snatch from blocks (just above knee) - work to a heavy but perfect single for the day (preferably no misses), rest as needed

BB Cycling/Midline

1a) 3+1X5 Touch & Go Snatches (full) - three sets to work to a 5rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 85% of the 5rm established in the first three sets. The goal is as many T&G reps as possible - with perfect technique - before dropping the bar. The +1 notation will be used throughout this cycle.

1b) 3XME (timed) Plank Hold (absolutely rigid with no sag) - rest 90 sec.

Conditioning

3 rounds for time of:

20 Wall Balls 30/20# (men, use a 12' target if you dont have a 30# ball)
20 C2B Pull-ups
Results: 11m 13s
Workout scaled
Modifications at: Wall balls-20lb at 11 feet
Athlete's Notes: Snatch-75/95/95/95/115
T and G-95 x 3
Plank-200,130,130
Rds-306,351,416

1 similar workout

Date Name WorkoutDescription Results
09/01/2014 Outlaw 140901 BBG

5X1 Snatch from blocks (just above knee) - work to a heavy but perfect single for the day (preferably no misses), rest as needed

BB Cycling/Midline

1a) 3+1X5 Touch & Go Snatches (full) - three sets to work to a 5rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 85% of the 5rm established in the first three sets. The goal is as many T&G reps as possible - with perfect technique - before dropping the bar. The +1 notation will be used throughout this cycle.

1b) 3XME (timed) Plank Hold (absolutely rigid with no sag) - rest 90 sec.

Conditioning

3 rounds for time of:

20 Wall Balls 30/20# (men, use a 12' target if you dont have a 30# ball)
20 C2B Pull-ups
 11m 13s
Workout Scaled