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Jonathan Schabruch 06/07/2014 Sheepdog CrossFit 2014 Swamp Challenge Event 2 Teams of 2 complete the following for time:

1000m row (each person rows 500)
400m run
100yd sled drag, 90# (alternating)
400m run
100yd army crawl
400m run
100yd lunge with 40# sandbag (alternating)
400m run
100yd bear crawl
400m run
100yd Burpee broad jumps
300m run to finish		 35m 51s
Performed as RX
Jonathan Schabruch 06/06/2014 Sheepdog CrossFit Power 140606 Power

1) Hang Power Snatch : 3rm

2) Squat: 1X5@75%, 1X3@85%, 1XMax Effort@95%, rest as needed

Accessories

1) Front Squats: 3X10 AHAP

Conditioning

For time:

Row 1k
20 Hang Squat Snatch 95/65#
Row 500m
10 Hang Squat Snatch 95/65#		 9m 34s
Performed as RX
Jonathan Schabruch 06/04/2014 Sheepdog CrossFit Power 140604 Power

1) Pause Clean (2 count at top of knee): 3rm

Accessories

1) Pendlay Rows: 3X8 - heaviest possible, rest 60secs

Conditioning

3 rounds for time of:

Run 400m
9 Muscle-Ups
12 Power Snatches 115/75#		 12m 46s
Performed as RX
Jonathan Schabruch 06/03/2014 Sheepdog CrossFit Power 140603 Power

1) Strict Press: 1x5@75%, 1x3@85%, 1xME@95%

Accessories

1) Weighted Push-ups: 3xME 45/25#

2) Weighted Sit-Ups: 3x10 AHAP

Conditioning

3 rounds for total working time of:

7 Hang Power Snatch 135/95#
25' HS Walk
14 6" Target Burpees

Rest 1:1		 9m 30s
Performed as RX
Jonathan Schabruch 06/02/2014 Sheepdog CrossFit Power 140602 Power

1) Deadlift: 1x5@75%, 1x3@85%, 1xME@95%

Accessories

1) Reverse Hypers: 3x15 AHAP

2) Strict Pull-Ups: 3xME

Conditioning

For time:

2 Rope Climbs 15'
15 Power Cleans @70% of 1rm PC
15 Wall Balls 20/14#
2 Rope Climbs 15'
15 Wall Balls 20/14#
15 Power Cleans @70% of 1rm PC
2 Rope Climbs 15'		 9m 05s
Performed as RX
Jonathan Schabruch 05/31/2014 Sheepdog CrossFit Power 140531 Power

1) Jerk from the blocks: 3rm

2) Bench Press: 1X3@70%, 1X3@80%, 1xMax Effort@90%, rest as needed

Accessories

1) Close Grip Bench, AHAP: 3X10

Conditioning

4 rounds for total working time of:

Run 400m
15 C2B Pull-ups
15 6" Target Burpees

Rest 1:1		 20m 31s
Performed as RX
Jonathan Schabruch 05/30/2014 Sheepdog CrossFit Power 140530 Power

1) Hang Power Snatch : 3rm

2) Squat: 1X3@70%, 1X3@80%, 1xMax Effort@90%, rest as needed

Accessories

1) Glute Ham Raises: 3X20

Conditioning

3 rounds for time of:

10 Squat Cleans 185/125#
24 Split Jumps (each jump counts 1 rep)		 9m 49s
Performed as RX
Jonathan Schabruch 05/29/2014 Sheepdog CrossFit Power 140528 Power

1) Pause Clean (2 count at top of knee): 5rm

Accessories

1) Pendlay Rows: 4X5 - heavier than last week, rest 90 sec.

Conditioning

4 rounds of:

3:00 to Row 500m (all out) - rest the remainder of the 3:00
1:00 ME Muscle-Ups
1:00 Rest		 35 reps
Performed as RX
Jonathan Schabruch 05/27/2014 Sheepdog CrossFit Power 140526 Power

1) Deadlift: 1x3@70%, 1x3@80%, 1xME@90%

Accessories

1) Reverse Hyper: 3x15 AHAP

Conditioning

"Tommy Mac"

12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#
12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#		 0m 01s
Performed as RX
Jonathan Schabruch 05/27/2014 Sheepdog CrossFit Power 140527 Power

1) Power Snatch from blocks (above knee): 5rm

2) Strict Press: 1X3@70%, 1X3@80%, 1XME@90%

Accessories

1) Weighted Sit-ups: 3X15 AHAP

Conditioning

15 minute AMRAP of:

200m OH Plate Carry 45/25#
20 Pull-ups
30 Lateral Plate Jumps (each jump counts 1 rep touch plate on top)
40' HS Walk		 3 rounds 150 reps
Performed as RX
Jonathan Schabruch 05/25/2014 Sheepdog CrossFit Power 140524 Power

1) Jerk from the blocks: 5rm

2) Bench Press: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed

Accessories

1) Weighted Ring Dips, AHAP: 3X20

Conditioning

For time:

Run 800m
100 KB Snatches (50l/50r anyhow) 24/16kg
Run 800m
 16m 27s
Performed as RX
Jonathan Schabruch 05/24/2014 Sheepdog CrossFit Power 140523 Power

1) Snatch from blocks (above knee): 5rm

2) Squat: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed

Accessories

1) Glute Ham Raises: 3X20

Conditioning

3 rounds for time of:

10 Muscle-Ups
10 Front Squats 185/135#		 12m 41s
Performed as RX
Jonathan Schabruch 05/23/2014 Sheepdog CrossFit Power 140521 Power

1) Pause Clean (2 count at top of knee): 5rm

Accessory

1) Pendlay Rows: 4X5 - heaviest possible, rest 90 sec.

Conditioning

For time:

Row 1k
20 UnBroken Weighted Box Jumps 20" AHAP (step down)
30 TTB
10 UnBroken Weighted Box Jumps 20" AHAP (step down)
15 TTB
Row 1k
 12m 10s
Workout Scaled
Jonathan Schabruch 05/20/2014 Sheepdog CrossFit Power 140520 Power

1) Power Snatch from the Blocks (just above the knee): Work to a 5rm (non-T&G, reset quickly after drop)

2) Strict Press: 1X5@65%, 1X5@75%, 1XMax Effort@85%, rest as needed

Accessories

1) Weighted Sit-Ups: 3X10 AHAP

Conditioning

45 Ring Dips
30 Push Press 95/65#
30 Split Jumps
30 Ring Dips
30 Push Press 95/65#
30 Split Jumps
15 Bar Muscle-Ups
 12m 56s
Performed as RX
Jonathan Schabruch 05/19/2014 Sheepdog CrossFit Power 140519 Power

1) Power Clean from Blocks (above knee): 5rm (drop each rep and reset quickly)

2) Deadlift: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed

Accessories

1A) 3X10 Bent Row - heaviest possible, rest 60 sec.

1B) 3X20 Reverse Hypers - heaviest possible, rest 60 sec.

Conditioning

15 minute AMRAP of:

Run 400M
20 Strict Pull-Ups
20 KBS 32/24kg		 3 rounds 220 reps
Performed as RX
Jonathan Schabruch 05/18/2014 Sheepdog CrossFit CrossFit.com 140429 For time:
115-lb. deadlifts, 50 reps
50 walking lunges
115-lb. back squats, 40 reps
40 toes-to-bars
115-lb. power cleans, 30 reps
30 burpee box jumps, 24 inch
115-lb. thrusters, 20 reps
20 triple-unders		 19m 24s
Performed as RX
Jonathan Schabruch 05/17/2014 Sheepdog CrossFit Power 140517 Power

1) 15 minutes to Work up to a 80% Snatch (establish a 1RM if feeling good)

2) 15 minutes to Work up to a 80% Clean (establish a 1RM if feeling good)

3) Bench Press: 1X5@40%, 1X5@50%, 1X5@60%, rest as needed

Conditioning

"Nancy"

5 rounds for time:
400m run
15 OHS, 95/65#		 12m 10s
Performed as RX
Jonathan Schabruch 05/17/2014 Sheepdog CrossFit Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 12m 10s
Performed as RX
Jonathan Schabruch 05/16/2014 Sheepdog CrossFit Power 140516 Power

1) Snatch from blocks (power position): 5X3@80% - rest as needed

2) Squat: 1X5@40%, 1X5@50%, 1X5@60%, keep as much speed on the bar as possible.

Accessories

1) Front Squat: 1X5@40%, 1X5@50%, 1X5@60% - rest as needed.

Conditioning

5 rounds of:

1:00 ME Strict Pull-Ups
1:00 ME Double-Unders
1:00 ME TTB
1:00 Rest
 514 reps
Performed as RX
Jonathan Schabruch 05/14/2014 Sheepdog CrossFit Power 140514 Power

1) Clean with 3-sec Pause each rep (just above the knee): 5x3@80% of 3rm

Accessories

1a) Bent Over Rows: 3X5 - medium/heavy, rest 60-90 sec.
1b) GHD Sit-Ups: 3X20

Conditioning

For time:

30 Muscle-Ups		 0m 01s
Performed as RX
Jonathan Schabruch 05/14/2014 Sheepdog CrossFit None 2 rounds for time:
10 Power Snatch, 135 pounds
20 Box Jumps, 24"
10 C&J, 135 pounds
20 Burpees 		10m 00s
Performed as RX
Jonathan Schabruch 05/13/2014 Sheepdog CrossFit Power 140513 Power

1) Mid-hang Power Snatch: 5x3@80% of 3rm

2) Strict Press: 1X5@40%, 1X5@50%, 1x5@60%.

Conditioning

5X400M Run - rest 1:1

*All out every round.		 0m 01s
Performed as RX
Jonathan Schabruch 05/13/2014 Sheepdog CrossFit 2014 Regional Event 7 For time:
64 pull-ups
205-lb. overhead squats, 8 reps		 6m 08s
Performed as RX
Jonathan Schabruch 05/12/2014 Sheepdog CrossFit Power 140512 Power

1) Mid Hang Power Clean: Work to a 3rm

2) 2" Deficit Deadlift: 1X5@40%, 1X5@50%, 1X5@60%, keep as much speed on the bar as possible.

Conditioning

12 minute AMRAP of:

Row 500m
20 Strict Pull-ups
50 Double-Unders		 3 rounds 50 reps
Workout Scaled
Jonathan Schabruch 05/11/2014 Sheepdog CrossFit Power 140510 Power

1) 15 minutes to Work up to a 80% Snatch (establish a 1RM if feeling good)

2) 15 minutes to Work up to a 80% Clean (establish a 1RM if feeling good)

3) Bench Press: 1X5@75%, 1X3@85%, 1xMax Effort@95%, rest as needed

4) Establish a 2RM Jerk from the blocks

Conditioning

3 rounds for time of:

Run 400m
21 HSPU (regionals standards - kipping allowed)
12 Hang Snatch (full squat) 115/75		 19m 40s
Performed as RX
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