Charles Drake

Hometown:
Newberry , Florida
Gym:
Sheepdog CrossFit
Gender:
Male
Age:
49
Height:
6' 2"
Weight:
210 lbs

September 22, 2014

Performed at: Sheepdog CrossFit
Workout Name: Outlaw 140922
Description: BBG

5X1 Snatch from blocks (just above knee) @ 80% of max from blocks - rest as needed

BB Cycling/Midline

1a) 3x5 Touch & Go Snatches (full) @ 75% of 5rm - rest 90 sec.

1b) 3X60 second Weighted Plank Hold (plate on back) - heaviest possible, rest 90 sec.

Conditioning

"Open Workout 14.1"

10 minute AMRAP of:

30 Double-Unders
15 Power Snatches 75/55#
Results: 2 rounds 34 reps
Workout scaled
Modifications at: first set of double unders done as rx'd then did 90 singles.
Athlete's Notes: 75-95-105-115 -125(f)-115

75-95-105 +1 @95 12 reps

weighted @25lbs

first round did double unders (1 at a time) scaled to 90 single unders on second and third set. completed three rounds of jump rope and 4 snatches in 10:00 minutes

1 similar workout

Date Name WorkoutDescription Results
09/22/2014 Outlaw 140922 BBG

5X1 Snatch from blocks (just above knee) @ 80% of max from blocks - rest as needed

BB Cycling/Midline

1a) 3x5 Touch & Go Snatches (full) @ 75% of 5rm - rest 90 sec.

1b) 3X60 second Weighted Plank Hold (plate on back) - heaviest possible, rest 90 sec.

Conditioning

"Open Workout 14.1"

10 minute AMRAP of:

30 Double-Unders
15 Power Snatches 75/55#		 2 rounds 34 reps
Workout Scaled