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Jonathan Schabruch 05/09/2014 Sheepdog CrossFit Power 140509 Power

1) Snatch from blocks (power position): work to a 3rm

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

Accessories

1) Front Squat: 3x10 AHAP

2) Glute/Ham Raises: 3x20

Conditioning

3 rounds for time of:

50 Pistols (alternating)
7 Muscle-Ups
10 Hang Power Cleans 175/115#


 19m 16s
Performed as RX
Jonathan Schabruch 05/08/2014 Sheepdog CrossFit Power 140507 Power

1) Hang Clean with 3-sec Pause each rep (just above the knee): work to a 3rm

Accessories

1) Weighted Glute/Ham Raises: 3X15 AHAP

Conditioning

12 minute AMRAP of:

50' KB OH Walking Lunges (25' each hand, one KB) - 24/16kg
25 TTB
50 KB Snatches (25L/25R anyhow) 24/16kg
25 V-Ups		 1 rounds 125 reps
Performed as RX
Jonathan Schabruch 05/06/2014 Sheepdog CrossFit Power 140506 Power

1) Tall Power Snatch: work to a 3rm

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

Accessories

1A) 3X10 Weighted Strict Pull-Ups, AHAP - rest 90 sec.
1B) 3X10Weighted Sit-Ups, AHAP- rest 90 sec.

Conditioning

1) 3 rounds of:

1:00 ME HS Walk (for total distance)
1:00 Rest

2) 3 rounds for time of:

10 Clean & Push Jerks (anyhow) 155/105#
20 Lateral Burpees (lateral jump over bar)
 9m 20s
Performed as RX
Jonathan Schabruch 05/05/2014 Sheepdog CrossFit Power 140505 Power

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

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

Accessories

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

Conditioning

Regional Event 5

10 rounds for time of:

1 Legless Rope Climb 14'
200' Sprint (100' down and back)		 6m 20s
Performed as RX
Jonathan Schabruch 05/04/2014 Sheepdog CrossFit Power 140503 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@65%, 1X5@75%, 1xMax Effort@85%, rest as needed

4) Establish a 5RM Jerk from the blocks

Conditioning

21-15-9 of:

Strict HSPU
Ring Dips
Bar Facing Burpees
 11m 30s
Performed as RX
Jonathan Schabruch 05/03/2014 Sheepdog CrossFit Power 140502 Power

1) Snatch from blocks (power position): work to a 3rm

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

Strength/Accessories

1) Front Squat: 3x10 AHAP

2) Glute/Ham Raises: 3x20

Conditioning

For time:

30 Calorie Row
30 Box Jump Overs 24/18"
30 Hang Power Snatches 65/45#
30 Wall Balls 20/14#
30 Toes to Bar
30 Wall Balls 20/14#
30 Hang Power Snatches 65/45#
30 Box Jump Overs 24/18"
30 Calorie Row		 18m 53s
Workout Scaled
Jonathan Schabruch 04/30/2014 Sheepdog CrossFit Power 140430 BBG

1) Hang Clean with 3-sec Pause each rep (just above the knee): work to a 3rm (drop each rep and reset quickly) - 1X3@95%, 1X3@90% - rest as needed

Accessories

1a) Weighted Glute/Ham Raises: 3X15 AHAP

1b) GHD Sit-ups: 3X25

Conditioning

4 rounds of:

1:00 ME Strict + Kipping HSPU (As many strict as possible before switching to kipping)
1:00 ME Row for Calories
1:00 ME Burpee Box Overs 24/20
1:00 Rest		 368 reps
Workout Scaled
Jonathan Schabruch 04/29/2014 Sheepdog CrossFit Power 140429 Power

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

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

Accessories

1A) 3XME Strict Pull-Ups - rest 90 sec.
1B) 3X10Weighted Sit-Ups, AHAP- rest 90 sec. (Put feet through heavy Dumbells and hold a third Dumbell to the top of your head)

Conditioning

10 minute AMRAP of:

200' Shuttle Run (50' sections)
20 DB (two dumbells) Ground to Overhead 50/35#
50' HS Walk
20 DB Burpee 20" Box Overs 50/35#		 1 rounds 4 reps
Performed as RX
Jonathan Schabruch 04/28/2014 Sheepdog CrossFit Power 140428 Power

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

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

Accessories

1A) 3X10 Bent Row - heaviest possible, rest 60 sec.
1B) 3X15 Reverse Hypers - heaviest possible, rest 60 sec.

Conditioning

3 rounds for time of:

30 Russian KBS 32/24kg
7 Muscle-Ups
10 Hang Power Cleans 185/120#
 17m 43s
Performed as RX
Jonathan Schabruch 04/27/2014 Sheepdog CrossFit Power 140426 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@65%, 1X5@75%, 1xMax Effort@85%, rest as needed

4) Establish a 5RM Jerk from the blocks

Accessories

1) 3xME Deficit HSPU 6/4"

Conditioning

For time:

Run 800m
30 Muscle-Ups
Run 800m
 12m 50s
Performed as RX
Jonathan Schabruch 04/25/2014 Sheepdog CrossFit Power 140425 Power

1) Snatch from blocks (just above knee): work to a 5rm

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

Accessories

1) Front Squat: 3X10 AHAP

2) Glute/Ham Raises: 3X20

Conditioning

For time:

15-12-9 of:

GHD Sit-ups
Power Clean 185/135#		 7m 59s
Performed as RX
Jonathan Schabruch 04/24/2014 Sheepdog CrossFit Power 140421 Power

1) Power Clean: Work to a 5rm (non-T&G, reset quickly after drop)

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

100' Shuttle Run (50 down/50 back)
30 GHD Sit-ups
50' HS Walk
5 Rope Climbs 15'
100' Shuttle Run (50 down/50 back)
5 Rope Climbs 15'
50' HS Walk
30 GHD Sit-ups
100' Shuttle Run (50 down/50 back)
 0m 01s
Performed as RX
Jonathan Schabruch 04/24/2014 Sheepdog CrossFit CrossFit.com 140422 5 rounds for time of:
135-lb. barbell overhead walking lunges, 25 feet
15 knees-to-elbows

Let trailing knee gently kiss the ground on each lunge.
 8m 43s
Performed as RX
Jonathan Schabruch 04/22/2014 Sheepdog CrossFit Power 140422 Power

1) Power Snatch 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

1A) 3XME Strict HSPU - rest 90 sec.
1B) 3X15 Toes to Bar - rest 90 sec.

Conditioning

3 rounds of:

1:00 ME Muscle-Ups
1:00 ME 50' Shuttle Run (for reps)
1:00 ME KBS 32/24kg
1:00 Rest
 129 reps
Performed as RX
Jonathan Schabruch 04/21/2014 Sheepdog CrossFit Outlaw 140421 BBG

1) Mid-hang Clean: Work to a 3rm - 1X3@95%, 1X3@90%

2) Jerk (off blocks): Work to a 3rm (drop all reps) - 1X3@95%, 1X3@90%

Strength

1a) 4X8 Weighted Strict Pull-ups (not UB) - heaviest possible, rest 60 sec.
1b) 4X4 Push Press - heaviest possible, rest 60 sec.

Conditioning

Fun from the Regional Prep template

For time:

100' Shuttle Run (50 down/50 back)
30 GHD Sit-ups
50' HS Walk
5 Rope Climbs 15'
100' Shuttle Run (50 down/50 back)
5 Rope Climbs 15'
50' HS Walk
30 GHD Sit-ups
100' Shuttle Run (50 down/50 back)		 10m 34s
Workout Scaled
Jonathan Schabruch 04/18/2014 Sheepdog CrossFit Outlaw 140418 BBG

1) Snatch from blocks (just above knee): work to a 3rm (drop each rep and reset quickly) - 1X3@95%, 1X3@90% - rest as needed

Strength/Accessories

1) Back Squat: 1X10@60%, 1X8@70%, 1X8@75%, 1X8@80% rest as needed.

2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% rest as needed.

Conditioning

5 rounds of:

:45 ME 6/4" Deficit HSPU
:15 Rest
:45 Double Unders
:15 Rest
:45 Toes to Bar
:15 Rest
 410 reps
Performed as RX
Jonathan Schabruch 04/16/2014 Sheepdog CrossFit Outlaw 140416 BBG

1) Clean from Blocks (just above the knee): work to a 3rm (drop each rep) 13@95%, 13@90%

2) Behind-the-Neck Jerk (off blocks): work to a 3rm (drop all reps) 13@95%, 13@90%

Strength/Skill

Push Press - 5X5, work to a 5RM

Conditioning

5 rounds for time of:

20 Pistols (alternating)
10 DB Snatches (alternating) 70/50#
5 Burpee Box Jumps 30/24"		 11m 28s
Performed as RX
Jonathan Schabruch 04/15/2014 Sheepdog CrossFit Outlaw 140415 BBG

Snatch: Work to a 3rm (non-T&G, reset quickly after drop) 1X3@95%, 1X3@90%, rest as needed

Strength

1) Back Squat: 1X10@60%, 1X8@65%, 1X6@70%, 1X6@75%, 1X6@80% rest as needed

2) Front Squat: 1X5@60%, 1X5@70%, 2X5@75% rest as needed

Conditioning

For time:

15 Muscle-Ups
15 Hang Clean to Thrusters 135/95#
100' Shuttle Run (50 down/50 back)
20 Box Jumps 30/24"
10 Hang Clean to Thrusters 135/95#
100' Shuttle Run (50 down/50 back)
15 Box Jumps 30/24"
5 Hang Clean to Thrusters 135/95#
100' Shuttle Run (50 down/50 back)
10 Box Jumps 30/24"
15 Muscle-Ups		 0m 01s
Performed as RX
Jonathan Schabruch 04/14/2014 Sheepdog CrossFit CrossFit.com 140411 In front of a clock set for 12 minutes:
1 minute of 30-inch box jumps
1 minute of 115-lb. sumo deadlift high-pulls
2 minutes of 30-inch box jumps
2 minutes of 115-lb. sumo deadlift high-pulls
3 minutes of 30-inch box jumps
3 minutes of 115-lb. sumo deadlift high-pulls		 143 reps
Performed as RX
Jonathan Schabruch 04/14/2014 Sheepdog CrossFit Outlaw 140414 BBG

1) Clean: Work to a 3rm (non-T&G, reset quickly after drop) - 1X3@95%, 1X3@90%, rest as needed

2) Jerk: Work to a 3rm (from blocks, drop every rep) - 1X3@95%, 1X3@90%, rest as needed

Strength/Skill

4XME Strict Pullups - rest 60 sec.

Conditioning

"Jackie"

For time:

Row 1K
50 Thrusters 45#
30 Pullups
 0m 01s
Performed as RX
Jonathan Schabruch 04/12/2014 Sheepdog CrossFit Outlaw 140412 BBG

1) 12 minutes to establish a 1RM Snatch.

2) 12 minutes to establish a 1RM Clean & Jerk.

Conditioning

For time:

50' Front Rack Walking Lunges 95/65#
15 Deficit HSPU 6/4"
30 OHS 95/65#
12 Deficit HSPU 6/4"
24 OHS 95/65#
9 Deficit HSPU 6/4"
18 OHS 95/65#
50' Front Rack Walking Lunges 95/65#
 13m 39s
Performed as RX
Jonathan Schabruch 04/11/2014 Sheepdog CrossFit Outlaw 140411 BBG

1) 8 minutes to establish a 3rm T&G Power Snatch.

2) 8 minutes to establish a 3rm T&G Power Clean & Push Jerk.

Strength

1) Back Squat: 1X10@60%, 1X8@65%, 1X8@70%, 1X8@75% - rest as needed.

2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% - rest as needed.

Conditioning

10 min AMRAP of:

5 T&G Power Clean & Push Jerks @ 80% of max from #2
25 HR Push-ups
5 Muscle-Ups
 3 rounds 7 reps
Performed as RX
Jonathan Schabruch 04/09/2014 Sheepdog CrossFit Outlaw 140409 BBG

1) Hang Snatch: 5 heavy singles (just above knee). You may work to a max, but no more than one miss.

2) Jerk: 5 heavy singles from rack. You may work to a max, but no more than one miss.

3) Hang Clean: 5 heavy singles (just above knee). You may work to a max, but no more than one miss.

Strength/Accesories

3X5 Weighted Strict Pull-ups - heaviest possible, rest 90 sec.

Conditioning

3 rounds for time of:

Row 500m
50 Double-Unders
25 V-Ups

All out effort on the first round. Note each round time.		 14m 24s
Workout Scaled
Jonathan Schabruch 04/08/2014 Sheepdog CrossFit Outlaw 140408 BBG

1) Pause Clean (3 count pause @ knee) + Jerk: 5X2+1 - work to a heavy (but perfect) double for the day, rest as needed

2) Pause Clean (3 count pause @ knee) + Jerk: 1X2+1@95%, 1X2+1@90% of max from #1 - rest as needed

Strength

1) Back Squat: 1X10@60%, 1X8@70%, 1X6@75%, 1X4@80% - rest as needed.

2) Front Squat: 1X5@60%, 3X5@70% - rest as needed.

Conditioning

5 rounds of:

:45 ME Bar Muscle-Ups
:15 Rest
:45 ME Burpee Box Jumps 24/20"
:15 Rest
:45 ME Double Unders
:15 Rest
 316 reps
Performed as RX
Jonathan Schabruch 04/07/2014 Sheepdog CrossFit Outlaw 140407 BBG

1) Pause Snatch (3 count pause @ knee): 5X2 - work to a heavy (but perfect) double for the day, rest as needed

2) Pause Snatch (3 count pause @ knee): 1X2@95%, 1X2@90% of max from #1 - rest as needed

Strength/Accessories

4X3 BTN Push Press (SN grip) + 2 OHS heaviest possible, rest 60 sec.

Conditioning

4 rounds of:

400m Run (all out)
ME UB HSPU (Regionals standard)

Rest 1:1
 14m 17s
Performed as RX
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