C Drake

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

October 7, 2014

Performed at: Sheepdog CrossFit
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) - four 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.

1b) 4X8 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) - if 8 reps at strict tempo is too easy add weight, rest 2:00

Conditioning

Alternating EMOM for as long as possible (or until 20:00):

Even-
30 Double-Unders
5 Power Snatches 135/95#

Odd-
7 Bar-Facing Burpees
7 Shoulder to Overhead 135/95#
Results: 4 rounds 5 reps
Workout scaled
Modifications at: 20 min AMRAP instead of EMOM at 115
Athlete's Notes: Clean-135/135/135/155/155
Jerks-135/155/155/165/170
T and G-165. F on #2 on sets 3 and 4
+1-5 @ 125

1 similar workout

Date Name WorkoutDescription Results
10/07/2014 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) - four 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.

1b) 4X8 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) - if 8 reps at strict tempo is too easy add weight, rest 2:00

Conditioning

Alternating EMOM for as long as possible (or until 20:00):

Even-
30 Double-Unders
5 Power Snatches 135/95#

Odd-
7 Bar-Facing Burpees
7 Shoulder to Overhead 135/95#
 4 rounds 5 reps
Workout Scaled