C Drake

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

April 9, 2015

Performed at: Sheepdog CrossFit
Workout Name: Invictus 150408
Description: A.
3 x 10 Hspu
3 x 25 abmat sit up

B.
Front Squat
*Set 1 - 5 reps @ 65%
*Set 2 - 4 reps @ 75%
*Set 3 - 3 reps @ 80%
*Set 4 - 2 reps @ 85%
*Set 5 - 1 rep @ 90%
*Set 6 - 3 reps @ 85%
*Set 7 - 5 reps @ as heavy as possible
Rest 2 minutes between sets.

B.
For time:
Run 800 Meters
30 Pull-Ups
30 Front Squats (165/110 lbs - take weight from the floor)
30 Pull-Ups
Run 800 Meters
Results: 21m 20s
Workout scaled
Modifications at: Did to 90% on FS
Did 135 instead of 165
Athlete's Notes: FS-140,160,170,185,195
800-410 and 415
FS-819
Pull ups-206 and 230

1 similar workout

Date Name WorkoutDescription Results
04/09/2015 Invictus 150408 A.
3 x 10 Hspu
3 x 25 abmat sit up

B.
Front Squat
*Set 1 - 5 reps @ 65%
*Set 2 - 4 reps @ 75%
*Set 3 - 3 reps @ 80%
*Set 4 - 2 reps @ 85%
*Set 5 - 1 rep @ 90%
*Set 6 - 3 reps @ 85%
*Set 7 - 5 reps @ as heavy as possible
Rest 2 minutes between sets.

B.
For time:
Run 800 Meters
30 Pull-Ups
30 Front Squats (165/110 lbs - take weight from the floor)
30 Pull-Ups
Run 800 Meters		 21m 20s
Workout Scaled