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C Drake 06/22/2013 Sheepdog CrossFit 130622 Strength

Smolov 1/4
HBBS 10X3 @ 85% rest at least 2 minutes

BBG

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

Conditioning
30 Bar Muscle-Ups for time, with a 5 Burpee buy-in EMOM beginning when the clock starts.		 16m 00s
Workout Scaled
C Drake 06/21/2013 Sheepdog CrossFit 130621 outlaw cf Strength

Smolov 1/2
HBBS 8X4 @ 80% rest at least 2 minutes

Conditioning
5 minute KB Snatch Test @ 24/16kg for total reps.

*Note: The goal of this test is to perform Snatches for the entire 5:00 unbroken. You may switch hands at any time, but the final rep count should be evenly split between both arms. These are Russian style Snatches, where the KB returns to the hang position (between the legs) between each rep. If you ask if they have to touch the floor The Enforcer will be sent to your home.		 30 reps
Workout Scaled
C Drake 06/17/2013 Sheepdog CrossFit 130617 outlaw cf BBG

7X1 Snatch + 3 Snatch Grip Push Press heaviest possible, rest 60-90 seconds

Strength
Smolov 1/1 Click Here for Smolov Calculator

HBBS 6X6 @ 70% rest at least 2 minutes

Conditioning
15 rounds for total calories of:
30 seconds ME Airdyne or Row for Calories
90 seconds Active Recovery (AD or Row) @ 55-65% RPE
 284 reps
Performed as RX
C Drake 06/10/2013 Sheepdog CrossFit None 3 RFT
Run 400
5 pull ups
10 ttb
15 push ups
20 air squats		 11m 35s
Performed as RX
C Drake 05/29/2013 Sheepdog CrossFit Red mailbox loop 3.5 miles None 27m 39s
Performed as RX
C Drake 05/29/2013 Sheepdog CrossFit 130528 outlaw cf BBG
1) Every 40 seconds for 4 minutes:
1 Snatch (full) + 1 Heaving Snatch Balance + 1 OHS @ 70%

2) Every 40 seconds for 4 minutes:
1 Clean (full) + 1 Push Jerk + 1 Split Jerk 70%

*Notes: These should both be completed as a complex, without dropping the bar between movements.

Conditioning
For time:
20 Burpee Over-the-Box Jumps 20
40 TTB
20 Burpee Over-the-Box Jumps 20
40 Row for Calories
20 Burpee Over-the-Box Jumps 20
40 C2B Pullups
20 Burpee Over-the-Box Jumps 20
 29m 49s
Performed as RX
C Drake 05/28/2013 Sheepdog CrossFit 2013 CrossFit Games Regional Event 5 21-15-9 reps for time of:
315 pound Deadlift
30" Box jump

 8m 48s
Workout Scaled
C Drake 05/27/2013 Sheepdog CrossFit 130524 outlaw cf Strength
1a) 7X3 Deadlifts

1b) 7X2 Bench Press heavier than last week, rest exactly 90 seconds.

Notes: Work up to a nearly maximal load by the 4th or 5th set.

Skill
15 minutes alternating ME L-Sit Holds and Max Distance Handstand Walks (one attempt).

*Notes: spend roughly 1:30 alternating between each movement.

Conditioning (2 parts)

Part 1-
7 minute AMRAP of:
7 Hang Power Cleans 185/120#
30 Split Jumps

Part 2-
4X400m Run rest 1:1 in between all, all repeats should be at 100% effort.

 3 rounds 3 reps
Workout Scaled
C Drake 05/24/2013 Sheepdog CrossFit Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 9m 59s
Performed as RX
C Drake 05/22/2013 Sheepdog CrossFit 130521 outlaw cf 1) Every 30 seconds for 3 minutes:

1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80%

*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.

2) Every 30 seconds for 3 minutes:

2 (touch and go) Power Cleans + 1 Push Jerk @ 75%

Conditioning

For time:

25 Pistols (alternating)
25 DB Snatches (alternating) 70/50#
25 Pistols (alternating)
25 DB Snatches (alternating) 70/50#
25 Box Jumps 30/24
25 C2B Pullups
25 Box Jumps 30/24
25 C2B Pullups
 24m 39s
Workout Scaled
C Drake 05/21/2013 Sheepdog CrossFit 130520 outlaw cf BBG
1) 5X2 Hi-Hang Snatch heaviest possible, rest 60 sec.

2a) 5X2 3-Stop Snatch Pulls heavier than last week, rest 60 sec. DEMO VIDEO
2b) 5X2 Tempo HBBS @ 85% rest 60 sec.

*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning

4 rounds for total working time of:
Row 500m
25 Thrusters 45#
10 Pull-ups

Rest 1:1, 2:1, 3:1
*All efforts should be at 100% intensity.

Midline
1a) 3X10 Reverse Hypers very heavy rest 45 sec.
1b) 3XME TTB rest 45 sec.
 19m 28s
Performed as RX
C Drake 05/19/2013 Sheepdog CrossFit 130518 outlaw cf 1) 15 minutes to establish a 1RM Snatch.
2) 15 minutes to establish a 1RM Clean & Jerk.
Strength

1X20 HBBS

Notes: heavier than last week, but still able to finish all 20 reps. Make sure to hit absolute depth/every rep.

Conditioning
For total reps:
3 min ME Wall Balls
3 min ME DB Snatches (alternating) 70/50#
-1 min Rest
2 min ME Wall Balls
2 min ME DB Snatches (alternating) 70/50#
-1 min Rest
1 min ME Wall Balls
1 min ME DB Snatches (alternating) 70/50#

-1 min Rest then:

For time:
20 Axle Push Jerks 185/115#
 126 reps
Workout Scaled
C Drake 05/10/2013 Sheepdog CrossFit CrossFit.com 130508 21-15-9 reps for time of:
Handstand push-ups
Pull-ups		 8m 12s
Performed as RX
C Drake 05/09/2013 Sheepdog CrossFit Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 22m 36s
Performed as RX
C Drake 05/07/2013 Sheepdog CrossFit 130430 outlaw cf BBG
1) Every 40 seconds for 4 minutes:
1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80%

*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.

2) Every 40 seconds for 4 minutes:
2 (touch and go) Power Cleans + 1 Push Jerk @ 70%

Conditioning
3 rounds for time of:
Run 400m
10 Thrusters 135/95#

*Rest 10 minutes.
10 min ME Cycle for distance.
*Notes: Stationary road bike.

 11m 39s
Workout Scaled
C Drake 05/02/2013 Sheepdog CrossFit None WOD 120501:

Conditioning

6 rounds for total working time of:

Row 20 Calories
15 Burpees

Rest 1:1 		15m 15s
Performed as RX
C Drake 05/01/2013 Sheepdog CrossFit 139429 outlaw cf conditioning 30 Push Press 135/95#
30 Over-the-Box Jumps 30/26 (touch top)
30 C2B Pull-ups
30 Deficit HSPU (6/4 to Ab-Mat)
 18m 14s
Workout Scaled
C Drake 04/29/2013 Sheepdog CrossFit 130427 outlaw cf BBG
1) 15 minutes to establish a 1RM Snatch.
2) 15 minutes to establish a 1RM Clean & Jerk.

Strength
1X20 HBBS
Notes: The recommendation is heavier than last week, but still able to finish all 20 reps. Make sure to hit absolute depth with every rep.

Conditioning

Amanda
For time.
9-7-5 of:
Muscle-Ups
Snatches (full) 135/95#
 13m 06s
Performed as RX
C Drake 04/29/2013 Sheepdog CrossFit Amanda Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch		 13m 06s
Workout Scaled
C Drake 04/28/2013 Sheepdog CrossFit 130426 outlaw cf Strength
1a) 7X3 Deadlifts

1b) 7X3 Bench Press heaviest possible/heavier than last week, rest exactly 60 seconds.

Notes: Work up to a nearly maximal load by the 4th or 5th set. Try to increase slightly from last week, and maintain over the remainder of the sets. All reps must be performed with the hips (ass) in contact with the bench.

Skill
15 minutes alternating Triple-Under and Freestanding Handstand & Freestanding HSPU practice.

*Notes: spend roughly 1:30 alternating between each movement. If you are currently proficient at Freestanding Handstands then accumulate as many Freestanding HSPU as possible during each interval.

Conditioning (2 parts)

Part 1-
10 minute AMRAP of:
10 Pullups
15 Hang Power Snatches @ 75/55#
20 Pushups

*Notes: Part 2 should be done separately if time allows. Also, if you are able, the preference is for it to be performed on a track to allow for exact measurement.

Part 2-

4X400m Run rest 1:2, 1:1.5, 1:1, all repeats should be at 100% effort

 2 rounds 15 reps
Performed as RX
C Drake 04/27/2013 Sheepdog CrossFit 130424 outlaw cf BBG
1) 7X2 Hi-Hang Clean + 1 Jerk heaviest possible, rest 60 sec.
2a) 4X3 Clean First Pulls heavy, rest 60 sec.
2b) 4X2 1&1/4 Front Squats heavier than last week, rest 60 sec. VIDEO DEMO

*Notes: Try to increase,at least in small increments, from last weeks 1&1/4 FS. Straps should be used for Clean First Pulls.

Conditioning
4 rounds for total working time of:

12 Deficit HSPU
15 TTB
Row 500m

Rest 1:1

Strength
1b) 3X10 Reverse Hypers 		17m 58s
Performed as RX
C Drake 04/25/2013 Sheepdog CrossFit None For time:

Row 500m
21 KB (2 KBs) Push Press 24/16kg
21 TTB
Row 500m
15 KB (2 KBs) Push Press 24/16kg
15 TTB
Row 500m
9 KB (2 KBs) Push Press 24/16kg
9 TTB		 15m 56s
Performed as RX
C Drake 04/23/2013 Sheepdog CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 9m 47s
Performed as RX
C Drake 04/21/2013 Sheepdog CrossFit 130415 outlaw cd BBG
1) 5X2 Snatch @ 75-85% rest 90 sec.

Notes: Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect. These do not need to be touch and go, you may reset.

2a) 5X3 Snatch First Pulls heaviest possible, rest 60 sec. DEMO VIDEO
2b) 5X2 Tempo HBBS @ 75% rest 60 sec.

*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning
12 minute AMRAP of:
7 Hang Power Cleans 175/115#
14 Burpees
21 Lateral Box Jumps 20 (touch top)

Midline
1a) 3X5 (5l/5r) TGUs @ 24/16kg rest 45 sec.
1b) 320 UB T2B rest 45 sec.		 3 rounds 1 reps
Performed as RX
C Drake 04/20/2013 Sheepdog CrossFit 130413 outlaw cf BBG
15 minutes to establish a 1RM Snatch.

*Notes: Do not allow for any extraneous attempts/warm-up lifts. Work quickly to a heavy load, then make 3-5 maximal attempts.

Strength
15 minutes to establish a 1RM Deadlift.

Conditioning
Diane
21-15-9 of:
Deadlifts 225/155#
HSPU

*Notes: Regionals standard HSPU (36 wide, by 24 deep box for hand placement).		 12m 18s
Performed as RX
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