C Drake

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

September 8, 2014

Performed at: Sheepdog CrossFit
Workout Name: Outlaw 140908
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

10 minute AMRAP of:

15 Strict/Kipping Deficit HSPU 2/1" (perform strict reps in a ME/UB set until failure, then switch to kipping for the remainder of each set)
30 BB Weighted Split Jumps 65/45# (each jump counts one rep)
Results: 2 rounds 0 reps
Performed as RX
Athlete's Notes: Hang snatch-95/95/115/115/125
T and G-100
+1-6 at 85
Plank-130/130/100

1 similar workout

Date Name WorkoutDescription Results
09/08/2014 Outlaw 140908 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

10 minute AMRAP of:

15 Strict/Kipping Deficit HSPU 2/1" (perform strict reps in a ME/UB set until failure, then switch to kipping for the remainder of each set)
30 BB Weighted Split Jumps 65/45# (each jump counts one rep)		 2 rounds 0 reps
Performed as RX