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Jonathan Schabruch 12/14/2013 Sheepdog CrossFit Outlaw 131207 BBG

15 minutes to establish a 1RM Clean & Jerk

Conditioning

100 Burpees for time*

*EMOM starting at 1:00, perform 1 Clean & Jerk at 75% of above 1RM		 8m 39s
Performed as RX
Jonathan Schabruch 12/12/2013 Sheepdog CrossFit Outlaw 131206 Strength

4X2/4 FS/BS @ 94% of 131203

Conditioning

3 RFT of:
12 strict pull-ups
6 Deficit HSPU 6/4"
3 Snatches 185/120#		 11m 24s
Workout Scaled
Jonathan Schabruch 12/11/2013 Sheepdog CrossFit Outlaw 131204 BBG

4X1 Clean & Jerk @ 90%

Conditioning

4 rounds for distance and reps:

1:00 ME Handstand Walk (for distance, not UB)
2:00 ME KB Snatch + KB OHS 24/16kg (alternate hands every 5 reps)
1:00 ME TTB
1:00 Rest		 188 reps
Performed as RX
Jonathan Schabruch 12/10/2013 Sheepdog CrossFit Outlaw 131203 Srength

4 X 2/4 FS/BS at 95% of 1RM FS

Conditioning

For time:

12 Bar Muscle-Ups
20 Burpee Lateral Box Jumps 20"
9 Bar Muscle-Ups
20 Burpee Lateral Box Jumps 20"
6 Bar Muscle-Ups
20 Burpee Lateral Box Jumps 20"

Burpee Lateral Box Jumps: Burpee beside box, jump laterally to the other side (touching on top), Burpee on the other side. Each Burpee counts one rep.		 9m 22s
Performed as RX
Jonathan Schabruch 12/09/2013 Sheepdog CrossFit Outlaw 131202 BBG

5X1 Snatch @ 90%

Conditioning

5 rounds for total time of:

25 KB Swings 24/16kg
15 Burpees

Rest 1:1 between rounds.		 13m 03s
Performed as RX
Jonathan Schabruch 12/09/2013 Sheepdog CrossFit Outlaw 131209 BBG

5X1 Snatch @ 90% rest 1:30-2:00

Conditioning

4 rounds for total time of:

25 Wall Balls 20/14#
10 Power Snatches 115/75#

Rest 1:00 between rounds.		 11m 40s
Performed as RX
Jonathan Schabruch 12/06/2013 Sheepdog CrossFit Outlaw 131130 BBG

15 mins to establish a 1RM of the following complex: 2 Low-Hang Cleans (2" off floor) + 1 Jerk

Conditioning

3 rounds for time of:

3 Rope Climbs 15'
30 TTB
50' OH Walking Lunges 135/95#
 17m 28s
Performed as RX
Jonathan Schabruch 12/05/2013 Sheepdog CrossFit Outlaw 131129 Strength

4X3/6 FS/BS @ 94% of 131126

Conditioning

4 rounds for time of:

Run 400m
20 Burpees		 12m 35s
Performed as RX
Jonathan Schabruch 12/04/2013 Sheepdog CrossFit Outlaw 131127 BBG

15 mins to establish a 1RM of the following complex: High-hang clean + 2 Jerks

Conditioning

12 minute AMRAP of:

250m Row
10 Front Rack BB Stepups 20" (5l/5r) 135/95#
5 Bar Muscle-Ups		 3 rounds 31 reps
Workout Scaled
Jonathan Schabruch 12/02/2013 Sheepdog CrossFit Outlaw 131126 Strength

6X3/6 FS/BS @ 90% (of 1RM Front Squat) rest 3-4 min between sets and increase rest each set as needed

Conditioning

5 rounds for total reps of:

:20 ME Thrusters 95/65#
:20 ME Pullups
:40 Rest		 107 reps
Performed as RX
Jonathan Schabruch 12/01/2013 Sheepdog CrossFit Outlaw 131125 BBG

15 minutes to establish a 1RM Hi-hang Snatch

Conditioning

Flight Simulator courtesy of OPT

For time:

5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

Notes: The jump rope must come to a complete stop between all sets. All sets must be UB to move on to the next set.		 12m 49s
Performed as RX
Jonathan Schabruch 11/30/2013 Sheepdog CrossFit Outlaw 131123 The Outlaw Total

With a 50:00 running clock:

0:00-10:00 Establish a 1RM Snatch.
10:00-20:00 Establish a 1RM Clean & Jerk.
20:00-30:00 Establish a 3RM Front Squat.
30:00-35:00 Cleanup.
35:00-50:00 15:00 Cindy (AMRAP of: 5 Pull-ups, 10 HR Push-ups, 15 Air Squats)

Score is total of weight for Snatch, Clean & Jerk, and 3RM Front Squat, plus total reps for 15:00 Cindy.
Elite male: 1400+
Elite female: 1000+		 1145 reps
Performed as RX
Jonathan Schabruch 11/29/2013 Sheepdog CrossFit Outlaw 131122 Strength

6X3/6 FS/BS @ 94% of 13119

Conditioning

3 rounds for time of:

7 Muscle-Ups
10 Power Clean & Push Jerks 155/105#		 10m 23s
Performed as RX
Jonathan Schabruch 11/27/2013 Sheepdog CrossFit Outllaw 131120 BBG

15 mins to establish a 2RM Hang Clean (below the knee) + Jerk

Conditioning

15 min AMRAP

30 Overhead BB Lunges 115/75#
10 Burpees

 2 rounds 18 reps
Performed as RX
Jonathan Schabruch 11/26/2013 Sheepdog CrossFit Outlaw 131119 Strength

6X3/6 FS/BS @ 85% (of 1RM Front Squat) rest 60 sec.

Conditioning

50 KB Swings 24/16kg
30 Hang Power Cleans 95/65#
50 Double Unders
40 KB Swings 24/16kg
20 Hang Power Cleans 95/65#
75 Double Unders
30 KB Swings 24/16kg
10 Hang Power Cleans 95/65#
100 Double Unders

 17m 09s
Performed as RX
Jonathan Schabruch 11/25/2013 Sheepdog CrossFit Outlaw 131118 BBG

15 mins to establish a 2RM Hang Snatch (below the knee)

Conditioning

For time:

Run 800m
30 Muscle-Ups
Run 800m

 14m 19s
Performed as RX
Jonathan Schabruch 11/23/2013 Sheepdog CrossFit Outlaw 131116 BBG

15 mins to establish a 1RM Snatch

Conditioning

13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees, 6"
30 Snatches 75/45# (any style)
30 Burpees, 6"
30 Snatches 135/75# (any style)
20 Burpees, 6"
30 Snatches 165/100# (any style)
10 burpees, 6"
AMRAP of Snatches @ 210/120# (any style)		 150 reps
Performed as RX
Jonathan Schabruch 11/21/2013 Sheepdog CrossFit Outlaw 131115 Strength

5X4/8 FS/BS @ 94% of 131112

Conditioning

Dirty Diane

15-12-9 of:

Power Cleans 185/120#
Deficit HSPU 6/4"

For time.		 14m 46s
Performed as RX
Jonathan Schabruch 11/20/2013 Sheepdog CrossFit Outlaw 131113 BBG

Low Hang Clean (2 from floor) + Jerk: 15 mins to work to a heavy single

Conditioning

15 minute AMRAP of:

50 KB Swings 24/16kg
25 Jumping Squats 45#
15 Pull-ups

 2 rounds 75 reps
Performed as RX
Jonathan Schabruch 11/18/2013 Sheepdog CrossFit Outlaw 131112 Strength

5X4/8 Front Squat/Back Squat @ 80% of 1RM Front Squat rest 90 sec.

Conditioning

4 rounds for total reps of:

2:30 to complete

400M Run
ME T2B in the remainder of the 2:30

Rest 1:00

 77 reps
Performed as RX
Jonathan Schabruch 11/11/2013 Sheepdog CrossFit Outlaw 131108 Strength

4X8/5 Front Squat/Back Squat @ 94% of 131105

Conditioning

10 minute AMRAP of:

15 Strict/Kipping HSPU (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)

 5 rounds 1 reps
Workout Scaled
Jonathan Schabruch 11/03/2013 Sheepdog CrossFit Outlaw 131029 Strength

4X7/13 Front Squat/Back Squat @ 70% of 1RM FS rest 90 sec.

Conditioning

3 rounds for time of:

400m Run
10 Hang Power Cleans 155/105#
20 T2B		 0m 01s
Performed as RX
Jonathan Schabruch 11/02/2013 Sheepdog CrossFit Outlaw 131028 BBG

5X1 3-Position Snatch (Floor, Hang, Hip) @ 85% - rest as needed.

Conditioning

3 rounds for distance and reps of:

1:00 ME (distance) Handstand Walk

4:00 AMRAP of:
10 Deficit HSPU 6/4"
20 Single Arm KB Power Cleans 32/24kg (10R/10L - each rep begins on the floor)
30 Double-Unders

1:00 rest



 191 reps
Performed as RX
Jonathan Schabruch 10/27/2013 Sheepdog CrossFit Outlaw 131022 BBG

15 minutes to establish a 3RM Hang Snatch

Conditioning

7 rounds for total working time of:

4/3 Muscle-Ups (4 for the men, 3 for the ladies)
12 Target Burpees, 6"
20 Split Jumps

Rest 1:1		 15m 35s
Performed as RX
Jonathan Schabruch 10/26/2013 Sheepdog CrossFit Outlaw 131021 Strength

Front Squat/Back Squat: 4X7/13 @ 65% (of max FS) rest 2:00

Explanation: Complete 7 Front Squats @ 65% of max Front Squat, rack the bar, reset and complete 13 Back Squats @ 65% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats.

Conditioning

*While wearing a 20/10# vest.

3 rounds for time of:

Run 400m
20 Pull-ups
20 OHS 95/65#		 0m 01s
Workout Scaled
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