C Drake

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

July 2, 2015

Performed at: Sheepdog CrossFit
Workout Name: Invictus 150702
Description: A.
3 x 1:00HS hold
3 x 15 ghd

B.
Every 2 minutes, for 20 minutes (10 sets):
3 Snatch Lift Offs + Snatch

(for the snatch lift off, youll emulate your snatch start, raising the barbell only to the mid-knee, then pause slightly before returning it to the ground - work on perfect positioning during that first phase of the lift)
Build in loads over the course of the 10 sets from approximately 60-90% of your 1-RM Snatch.

C.
Every 6 minutes, for 18 minutes (3 sets), for times:
135/95 lb. Hang Power clean x 10 reps
24/20 Box Jump Overs x 20 reps
Run 400 Meters
Results: 18m 30s
Workout scaled
Modifications at: Clean 115
3 rft
Athlete's Notes: Snatch-75,75,95,115,115,125,125
Rds. 545, 620,625

1 similar workout

Date Name WorkoutDescription Results
07/02/2015 Invictus 150702 A.
3 x 1:00HS hold
3 x 15 ghd

B.
Every 2 minutes, for 20 minutes (10 sets):
3 Snatch Lift Offs + Snatch

(for the snatch lift off, youll emulate your snatch start, raising the barbell only to the mid-knee, then pause slightly before returning it to the ground - work on perfect positioning during that first phase of the lift)
Build in loads over the course of the 10 sets from approximately 60-90% of your 1-RM Snatch.

C.
Every 6 minutes, for 18 minutes (3 sets), for times:
135/95 lb. Hang Power clean x 10 reps
24/20 Box Jump Overs x 20 reps
Run 400 Meters		 18m 30s
Workout Scaled