C Drake

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

September 10, 2014

Performed at: Sheepdog CrossFit
Workout Name: 09092014 TOW
Description: BBG

1) 5X1 Clean from blocks (just above knee) work to a heavy but perfect single for the day (preferably no misses), rest as needed

2) 5X1 Jerk from blocks work to a heavy but perfect single for the day (preferably no misses), rest as needed

BB Cycling/Midline

1a) 3+1X5 Touch & Go Cleans (full) three sets to work to a 5rm (see note for explanation of +1), rest 2:00

Note: The +1 set is an additional ME UB set @ 80% 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) 3X1:30 ME Strict Muscle-Ups rest 2:00

Conditioning

4 rounds for total working time of:

Row 500m
20 KB Swings 32/24kg
Results: 15m 46s
Performed as RX
Athlete's Notes: Clean-135/155/175/185/185f/185
Jerk-135/155/155/155/165
T and g-155/145/145
Forgot plus 1
MU-3/3/3
Rds-316(unb),420,425,344(unb)

1 similar workout

Date Name WorkoutDescription Results
09/10/2014 09092014 TOW BBG

1) 5X1 Clean from blocks (just above knee) work to a heavy but perfect single for the day (preferably no misses), rest as needed

2) 5X1 Jerk from blocks work to a heavy but perfect single for the day (preferably no misses), rest as needed

BB Cycling/Midline

1a) 3+1X5 Touch & Go Cleans (full) three sets to work to a 5rm (see note for explanation of +1), rest 2:00

Note: The +1 set is an additional ME UB set @ 80% 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) 3X1:30 ME Strict Muscle-Ups rest 2:00

Conditioning

4 rounds for total working time of:

Row 500m
20 KB Swings 32/24kg
 15m 46s
Performed as RX