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Jonathan Schabruch 04/06/2014 Sheepdog CrossFit None Strength

5X1 Deadlift

Conditioning

1) ME MUs in 10 minutes while wearing a 20# vest.

2) Immediately fillowing #1, strip the vest and complete one set of ME UB MUs. 		19 reps
Performed as RX
Jonathan Schabruch 04/05/2014 Sheepdog CrossFit CrossFit.com 140403 Complete as many rounds as possible in 20 minutes of:
10 strict handstand push-ups
20 strict pull-ups
30 jumping alternating lunges		 6 rounds 22 reps
Performed as RX
Jonathan Schabruch 04/04/2014 Sheepdog CrossFit Outlaw 140404 Strength

Establish a 1RM Deadlift.

*Have fun, but dont take more than 3-4 heavy attempts.

Conditioning

Tests:

1) 1 set ME UB Muscle-Ups.

2) Run 400m AFAP.

3) 2:00 ME Handstand walk for total distance (not UB).

4) ME UB Wall Balls 20/14# (stop if you get to 150, note time).
 11 reps
Performed as RX
Jonathan Schabruch 04/02/2014 Sheepdog CrossFit Outlaw 140402 BBG

1) 5X1 Jerk from blocks (or rack) - work to a true 1RM.

2) 5X1 Hang Snatch - work to a true 1RM.

3) 5X1 Hang Clean - work to a true 1RM.

Conditioning

Tests:

1) 1 set - ME UB C2B Pull-ups.

2) Row 2k for time.

3) 1 set ME UB Double-Unders (redo if miss occurs before 20 reps).

4) 1 set ME UB Power Snatches @ 155/105#.

Rest as needed between tests.		 132 reps
Performed as RX
Jonathan Schabruch 04/01/2014 Sheepdog CrossFit Outlaw 140401 BBG

7X1 Hang Clean (just above knee) & Jerk - work to a max for the day, rest 90 sec.

Strength

Back Squat: 1X20 - try to establish a true 20RM

Conditioning

Run 1 Mile - for time		 5m 54s
Performed as RX
Jonathan Schabruch 03/31/2014 Sheepdog CrossFit Outlaw 140331 BBG

1) 7X1 Hang Snatch (just above knee) - work to a max for the day, rest 90 sec.

2) 3X3 Snatch Grip BTN Push Press + 3 OHS - heaviest possible, rest 90 sec.

Strength/Skill

3X60 (seconds) ME Freestanding HS Push-ups, rest 90 sec.

Conditioning

"Helen"

3 rounds for time of:

Run 400m
21 KBS 24/16kg
12 Pull-ups
 8m 14s
Performed as RX
Jonathan Schabruch 03/31/2014 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		 8m 14s
Performed as RX
Jonathan Schabruch 03/28/2014 Sheepdog CrossFit CrossFit Open 14.5 21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Bar-facing Burpees		 12m 24s
Performed as RX
Jonathan Schabruch 03/27/2014 Sheepdog CrossFit Outlaw 140326 BBG

1) EMOM for 5:00 - 2 Power Snatches @ heaviest possible (all sets).

2) EMOM for 5:00 - 1 Power Clean & Push Jerk @ heaviest possible (all sets)

Conditioning

For time:

Run 800m
40 HSPU (regionals standard)
40 KBS 32/24kg
Run 800m
 12m 20s
Performed as RX
Jonathan Schabruch 03/26/2014 Sheepdog CrossFit Outlaw 140325 BBG

7X1 Hang Clean (just above knee) & Jerk - work to a max for the day, rest 90 sec.

Strength

1) Back Squat: 1X20 @ 90% of 140318 - rest 2:00 (before #2)

2) Front Squat: Max Reps @ 100% of #1 (after 2:00 rest)

Conditioning

For time:

40 6" Target Burpees
40 Thrusters 45/35#
30 6" Target Burpees
30 Thrusters 95/65#
20 6" Target Burpees
20 Thrusters 135/95#
10 6" Target Burpees
10 Thrusters 155/105#		 21m 13s
Performed as RX
Jonathan Schabruch 03/24/2014 Sheepdog CrossFit Outlaw 140324 BBG

1) 7X1 Hang Snatch (just above knee) - work to a max for the day, rest 90 sec.

2) 3X3 Three Stop Snatch Pull (with 2 count pause at each stop) - heaviest possible with perfect positions, rest 90 sec.

Strength/Skill

3X60 (seconds) ME Freestanding HS Push-ups - rest 90 sec.

Conditioning

10 rounds for time of:

5 C2B Pull-ups
10 HR Push-ups
15 Jumping Air Squats
 9m 43s
Performed as RX
Jonathan Schabruch 03/23/2014 Sheepdog CrossFit Outlaw 140319 BBG

1) EMOM for 5:00 - 3 Power Snatches @ heaviest possible (all sets).

2) EMOM for 5:00 - 2 Power Clean & Push Jerks @ heaviest possible (all sets)

Conditioning

For time:

20 Thrusters 95/65#
250' Shuttle Run (50' sections)
30 V-Ups
15 Thrusters 135/95#
250 Shuttle Run (50' sections)
30 V-Ups
10 Thrusters 155/105#
250' Shuttle Run (50' sections)
30 V-Ups		 13m 37s
Performed as RX
Jonathan Schabruch 03/22/2014 Sheepdog CrossFit CrossFit Open 14.4 Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups		 0 rounds 192 reps
Performed as RX
Jonathan Schabruch 03/21/2014 Sheepdog CrossFit Ryan Five rounds for time of:
7 Muscle-ups
21 Burpees

Each burpee terminates with a jump one foot above max standing reach.		 13m 30s
Performed as RX
Jonathan Schabruch 03/18/2014 Sheepdog CrossFit Outlaw 140318 BBG

5X2 Hang Clean (just above knee) & Jerk - work to a max for the day, rest 90 sec.

Strength

1) Back Squat: 1 attempt to establish a 20RM - rest 2:00 (before #2)

*Add approximately 5-10# to last weeks number. Push this week to as close to maximal as possible.

2) Front Squat: Max Reps @ 100% of #1 (after 2:00 rest)

Conditioning

4 rounds of:

10 Deficit HSPU 6/4"
15 TTB
20 6" Target Burpees

Rest 1:1		 16m 09s
Performed as RX
Jonathan Schabruch 03/15/2014 Sheepdog CrossFit CrossFit Open 14.3 Workout 14.3
8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch		 131 reps
Performed as RX
Jonathan Schabruch 03/13/2014 Sheepdog CrossFit None BBG

1) 15 MIN to establish a 1RM Snatch

2) 15 MIN to establish a 1RM C&J

Conditioning

"Grace"

For time:
135 pound Clean and Jerk, 30 reps		 3m 02s
Performed as RX
Jonathan Schabruch 03/13/2014 Sheepdog CrossFit Grace 135 pound Clean and Jerk, 30 reps 3m 02s
Performed as RX
Jonathan Schabruch 03/12/2014 Sheepdog CrossFit Outlaw 140312 BBG

1) EMOM for 5:00 - 2 Power Snatches @ 100% of last week plus 5# (thats 10# total from week 1).

2) EMOM for 5:00 - 2 Power Clean & Push Jerks @ 100% of last week plus 5# (thats 10# total from week 1).

Conditioning

4 rounds of:

1:00 ME Step Down Box Jumps 24/20"
1:00 ME Deficit HSPU 6/4"
1:00 ME Muscle-Ups
1:00 Rest
 158 reps
Performed as RX
Jonathan Schabruch 03/11/2014 Sheepdog CrossFit Outlaw 140310 BBG

7X1 Hang Snatch (just above knee) - work to a max for the day, rest 90 sec

Strength/Skill

3X60 (seconds) Freestanding HS Hold - rest 90 sec.

Conditioning

7 rounds for time of:

15 Wall Balls 20/14#
10 6" Target Burpees		 10m 43s
Performed as RX
Jonathan Schabruch 03/10/2014 Sheepdog CrossFit CrossFit Open 14.2 For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups

Etc., following same pattern		 177 reps
Performed as RX
Jonathan Schabruch 03/08/2014 Sheepdog CrossFit CrossFit Open 14.2 For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups

Etc., following same pattern		 143 reps
Performed as RX
Jonathan Schabruch 03/07/2014 Sheepdog CrossFit Outlaw 140307 BBG

7X2 Tall Snatch - work to a heavy (but perfect) double, rest 60 sec.

Strength

5X2 Tempo HBBS @ 75% - rest 60 sec.

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

Conditioning

7 rounds of:

1:00 ME Wall Balls 20/14#
0:30 ME Power Clean & Push Jerk 135/95# (Rounds 1-3) - 155/105# (Rounds 4&5) - 185/120# (Rounds 6&7)
0:30 Rest (use this time to change weights between rounds)

 171 reps
Performed as RX
Jonathan Schabruch 03/06/2014 Sheepdog CrossFit Outlaw 140304 BBG

5X1 Hang Clean (just above knee) & Jerk - work to a max for the day, rest 90 sec.

Strength

1) Back Squat: 1 attempt to establish a 20RM rest 1:00 (before #2)

*This is an adaptation week. Do not go to a true 20RM, but try to get close. Percentages will vary, but typically somewhere between 65-70% is a decent guess for loading.

2) Front Squat: Max Reps @ 100% of #1 (after 1:00 rest)

Conditioning

1) 5 rounds for time of:

12 TTB
12 Burpee Box Jumps 24/20"

Rest 1:1 (include rest after final round before beginning #2)

2) 20/15 Muscle-Ups for time.		 10m 28s
Performed as RX
Jonathan Schabruch 03/04/2014 Sheepdog CrossFit Outlaw 140303 BBG

7X1 Hang Snatch (just above knee) - work to a max for the day, rest 90 sec.

Strength/Skill

3X60 (seconds) Freestanding HS Hold - rest 90 sec

Conditioning

10 rounds for time of:

7 C2B Pullups
7 Thrusters 95/65#		 9m 29s
Performed as RX
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