C Drake

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

October 15, 2014

Performed at: Sheepdog CrossFit
Workout Name: Outlaw 141015
Description: BB Cycling

1a) 4+1X3 Touch & Go Jerks (re-rack, and do not drop) - 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.

Strength/Skill

1a) 4X5 Back Squats - work to a 5rm - rest 2:00

1b) 4X3 Clean Grip Behind the Neck Push Press - heaviest possible, rest 2:00

Conditioning

EMOM for 15 minutes:

15/12 Calorie Row (ladies 12 calories)
8 Snatches (full) 135/95#
40 Double-Unders

*Alternate each movement each minute.
Results: 15m 00s
Workout scaled
Modifications at: Metcon was a min of work of each. Snatch at 75. Couldnt get the du's and snatch's in a minute
Athlete's Notes: T and g herks-1"95/115/125/135
+1-8@105
BS-185
BTNCGPP-115

1 similar workout

Date Name WorkoutDescription Results
10/15/2014 Outlaw 141015 BB Cycling

1a) 4+1X3 Touch & Go Jerks (re-rack, and do not drop) - 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.

Strength/Skill

1a) 4X5 Back Squats - work to a 5rm - rest 2:00

1b) 4X3 Clean Grip Behind the Neck Push Press - heaviest possible, rest 2:00

Conditioning

EMOM for 15 minutes:

15/12 Calorie Row (ladies 12 calories)
8 Snatches (full) 135/95#
40 Double-Unders

*Alternate each movement each minute.		 15m 00s
Workout Scaled