C Drake

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

October 1, 2014

Performed at: Sheepdog CrossFit
Workout Name: Outlaw 140930
Description: BBG

1) 5X1 Two Position Clean (hang & power position) - heavy but NO MISSES, rest as needed

2) 5X2 Jerk from blocks - heaviest possible, rest as needed

BB Cycling/Midline

1a) 4+1X3 Touch & Go Cleans (full) - three sets to work to a 3rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible - with perfect technique - before dropping the bar.

1b) 3XME UB + 3 Strict HSPU (ME UB set, quick rest, then 3 more reps) - rest 2:00

Conditioning

4 rounds for time of:

Run 400m
20 C2B Pullups
Results: 17m 59s
Performed as RX
Athlete's Notes: 2 pos clean-135/135/135/135/155
2 jerks-135/155/155/155/165/170
T and g-165 (drop at 2 on last set)
+1-125 for 4
Kipping hepu-5/5/5
Rds-345/430/443/501

1 similar workout

Date Name WorkoutDescription Results
10/01/2014 Outlaw 140930 BBG

1) 5X1 Two Position Clean (hang & power position) - heavy but NO MISSES, rest as needed

2) 5X2 Jerk from blocks - heaviest possible, rest as needed

BB Cycling/Midline

1a) 4+1X3 Touch & Go Cleans (full) - three sets to work to a 3rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible - with perfect technique - before dropping the bar.

1b) 3XME UB + 3 Strict HSPU (ME UB set, quick rest, then 3 more reps) - rest 2:00

Conditioning

4 rounds for time of:

Run 400m
20 C2B Pullups


 17m 59s
Performed as RX