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C Drake

Hometown:

Unknown

Gym:

Sheepdog CrossFit

Gender:

Male

Age:

47

Height:

--

Weight:

180 lbs

September 12, 2014

Performed at:	Sheepdog CrossFit
Description:	BB Cycling 3+1X5 Split Jerk (no drops) 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 UB reps as possible with perfect technique before dropping the bar. The +1 notation will be used throughout this cycle. Strength/Skill 1a) 3X8 Pause Front Squats @ heaviest possible (STRICT 3 second pause in the bottom at absolute bottom depth), rest 2:00 1b) 3X8 Clean Grip Behind the Neck Push Press heaviest possible, rest 2:00 Conditioning 2 rounds for rounds and time of: 5:00 AMRAP of- Cindy 5 Pull-ups 10 HR Push-ups 15 Air Squats Run 800m *EDIT: Ok, here it is as simply as I can write it do 5:00 of Cindy, then run 800m, then do 5:00 of Cindy, then run another 800m. Your score is total rounds of Cindy and total working time (IE the 10:00 of Cindy plus the runs). It is one continuous piece.
Results:	19m 12s Performed as RX
Athlete's Notes:	SJ-135 +1-115, 8 reps FS-115 BTNPP-115 Cindy-4 rds/3 plus 5

1 similar workout

Date	Name	WorkoutDescription	Results
09/12/2014		BB Cycling 3+1X5 Split Jerk (no drops) 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 UB reps as possible with perfect technique before dropping the bar. The +1 notation will be used throughout this cycle. Strength/Skill 1a) 3X8 Pause Front Squats @ heaviest possible (STRICT 3 second pause in the bottom at absolute bottom depth), rest 2:00 1b) 3X8 Clean Grip Behind the Neck Push Press heaviest possible, rest 2:00 Conditioning 2 rounds for rounds and time of: 5:00 AMRAP of- Cindy 5 Pull-ups 10 HR Push-ups 15 Air Squats Run 800m *EDIT: Ok, here it is as simply as I can write it do 5:00 of Cindy, then run 800m, then do 5:00 of Cindy, then run another 800m. Your score is total rounds of Cindy and total working time (IE the 10:00 of Cindy plus the runs). It is one continuous piece.	19m 12s Performed as RX