C Drake

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

September 16, 2014

Performed at: Sheepdog CrossFit
Workout Name: Outlaw 140916
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.

1b) 3X1:30 ME Strict Muscle-Ups - rest 2:00

Conditioning

12 minutes to complete-

4 rounds of:

15 Shoulder to Overhead 135/95#
15 C2B Pull-ups
50 Double-Unders

With the remainder of the 12 minutes-

AMRAP of:

Lateral Jump Burpees (Burpee, then hop to the other side of the bar - this equals one rep.)

*Score is total reps of Burpees.
Results: 100 reps
Workout scaled
Modifications at: 115 on S to OH
Didnt get to burpeea
Athlete's Notes: HSC-165/185/185/185/185
J-135/155/155/155/165
T and G-145
MU-4/4/4

1 similar workout

Date Name WorkoutDescription Results
09/16/2014 Outlaw 140916 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.

1b) 3X1:30 ME Strict Muscle-Ups - rest 2:00

Conditioning

12 minutes to complete-

4 rounds of:

15 Shoulder to Overhead 135/95#
15 C2B Pull-ups
50 Double-Unders

With the remainder of the 12 minutes-

AMRAP of:

Lateral Jump Burpees (Burpee, then hop to the other side of the bar - this equals one rep.)

*Score is total reps of Burpees.		 100 reps
Workout Scaled