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C Drake 09/26/2014 Sheepdog CrossFit Outlaw 140923 BBG

1) 5X1 Clean from blocks (just above knee) @ 80% - rest as needed

2) 5X1 Jerk from blocks @ 80% - rest as needed

BB Cycling/Midline

1a) 3X5 Touch & Go Cleans (full) @ 70% of 5RM - rest 90 sec.

1b) 3X10 Strict HSPU AFAP (as fast as possible) - rest 2:00

Conditioning

12:00 AMRAP of:

Row 250m
25 6" Target Burpees
 2 rounds 272 reps
Performed as RX
C Drake 09/25/2014 Sheepdog CrossFit Outlaw 140924 BB Cycling

3X5 Split Jerk (no drops) @ 75% of 5rm - rest 2:00

Strength/Skill

1a) 3X5 Pause Front Squats @ 100% of last weeks 8rm - (STRICT 3 second pause in the bottom at absolute bottom depth), rest 2:00

1b) 3X5 Clean Grip Behind the Neck Push Press @ 100% of last weeks 8rm - rest 2:00

Conditioning

For time:

Run 800m
20 Hang Clean to Thrusters 135/95#
Run 400m
10 Hang Clean to Thrusters 185/125#
Run 800m
 21m 34s
Workout Scaled
C Drake 09/23/2014 Sheepdog CrossFit Outlaw 140922 BBG

5X1 Snatch from blocks (just above knee) @ 80% of max from blocks - rest as needed

BB Cycling/Midline

1a) 3x5 Touch & Go Snatches (full) @ 75% of 5rm - rest 90 sec.

1b) 3X60 second Weighted Plank Hold (plate on back) - heaviest possible, rest 90 sec.

Conditioning

"Open Workout 14.1"

10 minute AMRAP of:

30 Double-Unders
15 Power Snatches 75/55#		 3 rounds 0 reps
Performed as RX
C Drake 09/17/2014 Sheepdog CrossFit None BW 20
20 BW BP
20 BW DL
20 BW BS
20 GHD
20 PU		 12m 35s
Performed as RX
C Drake 09/17/2014 Sheepdog CrossFit Outlaw 140917 BB Cycling

1) Power Snatch: 4X5 - work to a 5RM, rest as needed

2) Power Clean & Push Jerk: 4X5 - work to a 5RM, rest as needed



Conditioning

Tabata Intervals of (8 rounds - :20 work/:10 rest):

1) KB Swings 24/16kg

2) Air Squats

3) Ab-Mat Situps

*Perform 8 rounds of #1, then 8 rounds of #2, then 8 rounds of #3. Note total reps of each.		 208 reps
Performed as RX
C Drake 09/16/2014 Sheepdog CrossFit Outlaw 140916 BBG

1) 5X1 Clean from blocks (just above knee) - work to a heavy but perfect single for the day (preferably no misses), rest as needed

2) 5X1 Jerk from blocks - work to a heavy but perfect single for the day (preferably no misses), rest as needed

BB Cycling/Midline

1a) 3+1X5 Touch & Go Cleans (full) - three sets to work to a 5rm (see note for explanation of +1), rest 2:00

Note: The +1 set is an additional ME UB set @ 80% of the 5rm established in the first three sets.

1b) 3X1:30 ME Strict Muscle-Ups - rest 2:00

Conditioning

12 minutes to complete-

4 rounds of:

15 Shoulder to Overhead 135/95#
15 C2B Pull-ups
50 Double-Unders

With the remainder of the 12 minutes-

AMRAP of:

Lateral Jump Burpees (Burpee, then hop to the other side of the bar - this equals one rep.)

*Score is total reps of Burpees.		 100 reps
Workout Scaled
C Drake 09/15/2014 Sheepdog CrossFit Outlaw 140915 BBG

5X1 Snatch from blocks (just above knee) - work to a heavy but perfect single for the day (preferably no misses), rest as needed

BB Cycling/Midline

1a) 3+1X5 Touch & Go Snatches (full) - three sets to work to a 5rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 85% of the 5rm established in the first three sets.

1b) 3X60 second Weighted Plank Hold (plate on back) - heaviest possible, rest 90 sec.

Conditioning

For time:

Row 1,000m
30 TTB
Row 750m
25 TTB
Row 500m
20 TTB		 19m 08s
Performed as RX
C Drake 09/12/2014 Sheepdog CrossFit None BB Cycling

3+1X5 Split Jerk (no drops) three sets to work to a 5rm (see note for explanation of +1), rest 2:00

Note: The +1 set is an additional ME UB set @ 80% of the 5rm established in the first three sets. The goal is as many UB reps as possible with perfect technique before dropping the bar. The +1 notation will be used throughout this cycle.

Strength/Skill

1a) 3X8 Pause Front Squats @ heaviest possible (STRICT 3 second pause in the bottom at absolute bottom depth), rest 2:00

1b) 3X8 Clean Grip Behind the Neck Push Press heaviest possible, rest 2:00

Conditioning

2 rounds for rounds and time of:

5:00 AMRAP of-

Cindy

5 Pull-ups
10 HR Push-ups
15 Air Squats

Run 800m

*EDIT: Ok, here it is as simply as I can write it do 5:00 of Cindy, then run 800m, then do 5:00 of Cindy, then run another 800m. Your score is total rounds of Cindy and total working time (IE the 10:00 of Cindy plus the runs). It is one continuous piece.		 19m 12s
Performed as RX
C Drake 09/10/2014 Sheepdog CrossFit 09092014 TOW BBG

1) 5X1 Clean from blocks (just above knee) work to a heavy but perfect single for the day (preferably no misses), rest as needed

2) 5X1 Jerk from blocks work to a heavy but perfect single for the day (preferably no misses), rest as needed

BB Cycling/Midline

1a) 3+1X5 Touch & Go Cleans (full) three sets to work to a 5rm (see note for explanation of +1), rest 2:00

Note: The +1 set is an additional ME UB set @ 80% of the 5rm established in the first three sets. The goal is as many T&G reps as possible with perfect technique before dropping the bar. The +1 notation will be used throughout this cycle.

1b) 3X1:30 ME Strict Muscle-Ups rest 2:00

Conditioning

4 rounds for total working time of:

Row 500m
20 KB Swings 32/24kg
 15m 46s
Performed as RX
C Drake 09/09/2014 Sheepdog CrossFit None Run 3.26 miles 28m 27s
Performed as RX
C Drake 09/08/2014 Sheepdog CrossFit Outlaw 140908 BBG

5X1 Snatch from blocks (just above knee) - work to a heavy but perfect single for the day (preferably no misses), rest as needed

BB Cycling/Midline

1a) 3+1X5 Touch & Go Snatches (full) - three sets to work to a 5rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 85% of the 5rm established in the first three sets. The goal is as many T&G reps as possible - with perfect technique - before dropping the bar. The +1 notation will be used throughout this cycle.

1b) 3XME (timed) Plank Hold (absolutely rigid with no sag) - rest 90 sec.

Conditioning

10 minute AMRAP of:

15 Strict/Kipping Deficit HSPU 2/1" (perform strict reps in a ME/UB set until failure, then switch to kipping for the remainder of each set)
30 BB Weighted Split Jumps 65/45# (each jump counts one rep)		 2 rounds 0 reps
Performed as RX
C Drake 09/07/2014 Sheepdog CrossFit CrossFit.com 140901 3 x 8 BWBP
3 x 10 GHD sit ups

For time:
Row 30 calories
30 burpees, jumping over the barbell
135-lb. hang cleans, 30 reps
 9m 17s
Performed as RX
C Drake 09/06/2014 Sheepdog CrossFit Outlaw 140903 BB Cycling

1) 3+1X5 Split Jerk (no drops) - three sets to work to a 5rm (see note for explanation of +1), rest 2:00

Note: The +1 set is an additional ME UB set @ 80% of the 5rm established in the first three sets. The goal is as many T&G reps as possible - with perfect technique - before dropping the bar. The +1 notation will be used throughout this cycle.

Strength/Skill

1a) 3X8 Pause Front Squats @ heaviest possible - (STRICT 3 second pause in the bottom at absolute bottom depth), rest 2:00

1b) 3X8 Clean Grip Behind the Neck Push Press - heaviest possible, rest 2:00

Conditioning

4 rounds for total time of:

Run 400m
20 Ring Dips
15 TTB
 24m 50s
Performed as RX
C Drake 09/04/2014 Sheepdog CrossFit Outlaw 140902 BBG

1) 5X1 Clean from blocks (just above knee) - work to a heavy but perfect single for the day (preferably no misses), rest as needed

2) 5X1 Jerk from blocks - work to a heavy but perfect single for the day (preferably no misses), rest as needed

BB Cycling/Midline

1a) 3+1X5 Touch & Go Cleans (full) - three sets to work to a 5rm (see note for explanation of +1), rest 2:00

Note: The +1 set is an additional ME UB set @ 80% of the 5rm established in the first three sets. The goal is as many T&G reps as possible - with perfect technique - before dropping the bar. The +1 notation will be used throughout this cycle.

1b) 3X1:30 ME Strict HSPU - rest 2:00

Conditioning

For time:

100' HS Walk

5 rounds of-

15 Burpee Box-Overs 24/20"
15 KB Swings 32/24kg

100' HS Walk		 28m 05s
Performed as RX
C Drake 09/01/2014 Sheepdog CrossFit Outlaw 140901 BBG

5X1 Snatch from blocks (just above knee) - work to a heavy but perfect single for the day (preferably no misses), rest as needed

BB Cycling/Midline

1a) 3+1X5 Touch & Go Snatches (full) - three sets to work to a 5rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 85% of the 5rm established in the first three sets. The goal is as many T&G reps as possible - with perfect technique - before dropping the bar. The +1 notation will be used throughout this cycle.

1b) 3XME (timed) Plank Hold (absolutely rigid with no sag) - rest 90 sec.

Conditioning

3 rounds for time of:

20 Wall Balls 30/20# (men, use a 12' target if you dont have a 30# ball)
20 C2B Pull-ups
 11m 13s
Workout Scaled
C Drake 08/31/2014 Sheepdog CrossFit Outlaw 140830 BBG

1) 15 minutes to establish a 1RM Snatch.

2) 15 minutes to establish a 1RM Clean & Jerk.

Strength

15 minutes to establish a 3RM Front Squat.

Conditioning

15-12-9 of:

Bar Muscle-Ups
Hang Snatch (full squat) 115/75#
 23m 59s
Workout Scaled
C Drake 08/29/2014 Sheepdog CrossFit Outlaw 140827 BBG

1) Power Snatch: 5X2@80% of 2rm

2) Snatch Balance: 4X3@100% of #1

Strength/Skill

1a) 3 x 5 bp

1b) 3 x 5 c2b

Conditioning

4 rounds of:

1:00 ME Strict HSPU
1:00 ME Power Clean & Push Jerk 185/125#
1:00 ME TTB
1:00 Rest
 99 reps
Performed as RX
C Drake 08/28/2014 Sheepdog CrossFit Outlaw 140826 BBG

1) 3 Position Clean (Floor, Hang, Power Position - do not drop bar) + 1 Jerk (after Clean complex): 5X1@80% of all-time max for the complex

2) Jerk from blocks: 5X2@80% of 1rm

Strength/Skill

1a) 3X8 Muscle-Ups AFAP - rest 90 sec.

1b) 3X5 Jumping Good Mornings - heaviest load from last week -10#, rest 90 sec.

Conditioning

1) 10:00 AMRAP of:

Paced Burpees

*Work at what you perceive to be 85-95%. Check HR before starting and immediately after. Rest until HR drops to below 110 BPM before beginning #2.

2) 5:00 AMRAP of:

10 Burpees
10 Pull-ups
10 Thrusters 95/65#
 155 reps
Performed as RX
C Drake 08/25/2014 Sheepdog CrossFit Outlaw 140822 BBG

1) Power Clean: 2RM - 2X1@95%, 2X1@90%

2) Power Jerk from blocks: 2RM - 2X1@95%, 2X1@90%

Strength/Skill

1a) 3X8 Bench Press - heaviest possible reps with maximal speed, rest 90 sec.

1b) 3XME Strict C2B Pull-ups - rest 90 sec.

Conditioning

"Dianabeth"

For time:

9 Power Cleans 225/155#
21 HSPU (Kipping is allowed)
7 Power Cleans 225/155#
15 HSPU (Kipping is allowed)
5 Power Cleans 225/155#
9 HSPU (Kipping is allowed)		 14m 27s
Workout Scaled
C Drake 08/24/2014 Sheepdog CrossFit Outlaw 140818 BBG

3 Position Snatch (Floor, Hang, Power Position - do not drop bar): Max for the complex - 1X1@95%, 1X1@90%

Strength/Skill

1a) 4XME + 3 Strict HSPU (go to complete failure, then rest and complete 3 more reps each set) - if more than 15 on first set add a deficit, rest 90 seconds

1b) 4X5 Pause Front Squats @ heaviest possible - try to add to last week's number (STRICT 3 second pause in the bottom at absolute bottom depth) - rest 90 seconds

Conditioning

For time:

Run 800m
30 KB Swings 32/24kg
50 Pistols (alternating)
30 KB Swings 32/24kg
Run 800m		 18m 50s
Workout Scaled
C Drake 08/15/2014 Sheepdog CrossFit Outlaw 140815 BBG

1) Power Clean: 2RM - 2X1@95%, 2X1@90%

2) Power Jerk from blocks: 2RM - 2X1@95%, 2X1@90%

Strength/Skill

1a) 3X8 Bench Press - heaviest possible reps with maximal speed, rest 90 sec.

1b) 3XME Strict C2B Pull-ups - rest 90 sec.

Conditioning

"Grace"

30 Clean & Jerks (anyhow) 135/95#

For time.		 166h 39m 00s
Workout Scaled
C Drake 08/14/2014 Sheepdog CrossFit Outlaw 140813 BBG

1) Power Snatch: 2RM (drop first rep) - 2X1@95%, 2X1@90%

2) Snatch Balance: 4X3@100-120% of max double from #1

Strength/Skill

1a) 4XME Pause Back Squats @ 80% (STRICT 3 second pause in the bottom at absolute bottom depth - NO PAUSE FOR BREATH at the top) - rest 90 seconds

1b) 4X1:00 (total) Freestanding Handstand Hold - accumulate 1:00 total hold even if broken, rest 90 seconds

Conditioning

8 min AMRAP of:

Run 200m
20 Pistols (alternating)
10 Push Jerks 145/100#

-then (no rest)-

3 min ME Lateral Burpees (over bar)
 476 reps
Workout Scaled
C Drake 08/13/2014 Sheepdog CrossFit Outlaw 140812 BBG

1) 3 Position Clean (Floor, Hang, Power Position - do not drop bar) + 1 Jerk (after Clean complex): Max for the complex + Jerk - 1X1@95%, 1X1@90%

2) Jerk from blocks: 3RM - 3X1@95%, 3X1@90%

Strength/Skill

1a) 3XME UB Strict Muscle-Ups + ME UB Kipping Muscle-Ups (drop down after ME Strict set, and reset for Kipping set with no more than :10 break) - rest 90 sec.

1b) 3X8 Jumping Good Mornings - heavier than last week, rest 90 sec.

Conditioning

5X1k Row - rest 1:1
 19m 45s
Workout Scaled
C Drake 08/11/2014 Sheepdog CrossFit Outlaw 140811 BBG

3 Position Snatch (Floor, Hang, Power Position do not drop bar): Max for the complex - 1X1@95%, 1X1@90%

Strength/Skill

1a) 4XME + 3 Strict HSPU (go to complete failure, then rest and complete 3 more reps each set) - if more than 15 on first set add a deficit, rest 90 seconds

1b) 4X5 Pause Front Squats @ heaviest possible - try to add to last week's number (STRICT 3 second pause in the bottom at absolute bottom depth) - rest 90 seconds

Conditioning

3 rounds for time of:

Run 400m
20 Ring Dips
20 KB OHS 24/16kg (1kb - 10L/10R)		 24m 49s
Performed as RX
C Drake 08/06/2014 Sheepdog CrossFit Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 45m 48s
Performed as RX
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