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Jonathan Schabruch 10/24/2014 Sheepdog CrossFit Outlaw 141017 BB Cycling

1) Power Snatch: 4X5 - work to a 5RM, rest as needed

2) Power Clean & Push Jerk: 4X5 - work to a 5RM, rest as needed

Strength/Skill

*Sequence ends on 4th set of HSPU.

1a) 4XME UB + 3 Strict HSPU (ME UB set, quick rest, then 3 more reps) - rest 2:00

1b) 3X10 Reverse Hypers - heavy, rest 2:00

Conditioning

For total working time and burpees:

3 rounds of-

12 C2B Pullups
12 Thrusters @ 95/65#

3:00 ME Burpee Box Jumps 24/20"

3 rounds of-

12 C2B Pullups
12 Thrusters @ 95/65#		 15m 32s
Performed as RX
Jonathan Schabruch 10/20/2014 Sheepdog CrossFit Outlaw 141018 BBG

1) 5X1 Snatch - work to a max for the day, rest as needed

2) 5X1 Clean & Jerk - work to a max for the day, rest as needed

Strength

4X5 Pause Front Squats (STRICT 3 second pause in the bottom at absolute bottom depth) - heaviest possible, rest as needed

Conditioning

7 rounds of:

1:30 to complete-

6/5 Muscle-Ups (men 6 - ladies 5)
ME Power Clean & Push Jerks 185/120# with the remainder of the 1:30

1:30 rest		 23 reps
Performed as RX
Jonathan Schabruch 10/18/2014 Sheepdog CrossFit Outlaw 141013 BBG

5X2 Pause Snatches (3 count pause at the knee) - heavy but NO MISSES and absolute strict pause at the knee, rest as needed

BB Cycling/Midline

1a) 4+1X3 Touch & Go Snatches (full) - three sets to work to a 3rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets.

1b) 4X60 second ME Strict TTB - rest 90 sec.

Conditioning

EMOM for 12:00-

10 Wall Balls 20/14#

In the remainder of each minute:

ME Burpees

*Score is total Burpees.
 59 reps
Performed as RX
Jonathan Schabruch 10/13/2014 Sheepdog CrossFit Outlaw 141006 BBG

5X2 Pause Snatches (3 count pause at the knee) - heavy but NO MISSES and absolute strict pause at the knee, rest as needed

BB Cycling/Midline

1a) 4+1X3 Touch & Go Snatches (full) - three sets to work to a 3rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets.

1b) 4X60 second ME Strict TTB - rest 90 sec.

Conditioning

For time:

Run 800m
30 Strict HSPU
30 Jumping Back Squats 45/35#
Run 400m
30 Jumping Back Squats 45/35#
30 Strict HSPU
Run 800m
 18m 50s
Performed as RX
Jonathan Schabruch 10/09/2014 Sheepdog CrossFit None AMRAP 1-2-3-4-5 minutes with a 1 minute rest between AMRAPs.

20 Wall Ball Shots
20 Hang Power Cleans, 95#
20 HR Pushups
20 C2B Pullups
20 Box Jumps, 30"		 335 reps
Performed as RX
Jonathan Schabruch 10/08/2014 Sheepdog CrossFit Outlaw 141001 BB Cycling

1a) 4+1X3 Touch & Go Jerks (re-rack, and do not drop) - four sets to work to a 3rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets.

Strength/Skill

1a) 4X5 Back Squats - work to a heavy, but not maximal, set of 5 - rest 2:00

1b) 4X3 Clean Grip Behind the Neck Push Press - heaviest possible, rest 2:00

Conditioning

For time:

100 Double-Unders
100 Wall Balls 20/14#
100 Calorie Row
100' HS Walk		 0m 01s
Workout Scaled
Jonathan Schabruch 10/07/2014 Sheepdog CrossFit Outlaw 140930 BBG

1) 5X1 Two Position Clean (hang & power position) - heavy but NO MISSES, rest as needed

2) 5X2 Jerk from blocks - heaviest possible, rest as needed

BB Cycling/Midline

1a) 4+1X3 Touch & Go Cleans (full) - three sets to work to a 3rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible - with perfect technique - before dropping the bar.

1b) 3XME UB + 3 Strict HSPU (ME UB set, quick rest, then 3 more reps) - rest 2:00

Conditioning

4 rounds for total working time of:

Run 400m
20 C2B Pullups

Rest 1:1

*Each run should be all out effort. Do not pace to do Pull-ups faster.		 18m 37s
Performed as RX
Jonathan Schabruch 10/06/2014 Sheepdog CrossFit Outlaw 140929 BBG

5X2 Pause Snatches (3 count pause at the knee) - heavy but NO MISSES and absolute strict pause at the knee, rest as needed

BB Cycling/Midline

1a) 4+1X3 Touch & Go Snatches (full) - three sets to work to a 3rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible - with perfect technique - before dropping the bar.

1b) 4X60 second ME Strict TTB - rest 90 sec.

Conditioning

"Open Workout 12.1"

7:00 AMRAP of:

6" Target Burpees
 105 reps
Performed as RX
Jonathan Schabruch 10/04/2014 Sheepdog CrossFit Outlaw 140926 BB Cycling

1) Power Snatch: 3X5 @ 80% of 5rm - rest as needed

2) Power Clean & Push Jerk: 3X5 @ 80% of 5rm - rest as needed

Strength/Skill

*Sequence ends on 4th set of HSPU.

1a) 3X10-15 UB Strict HSPU - rest 90 sec.

1b) 3X15 Reverse Hypers - medium/heavy, rest 90 sec.

Conditioning

For time:

15-12-9 of:

Bar Muscle-Ups
Dual KB Clean & Jerk 24/16kg (every rep from the floor)		 11m 04s
Performed as RX
Jonathan Schabruch 10/02/2014 Sheepdog CrossFit Outlaw 140924 BB Cycling

3X5 Split Jerk (no drops) @ 75% of 5rm - rest 2:00

Strength/Skill

1a) 3X5 Pause Front Squats @ 100% of last weeks 8rm - (STRICT 3 second pause in the bottom at absolute bottom depth), rest 2:00

1b) 3X5 Clean Grip Behind the Neck Push Press @ 100% of last weeks 8rm - rest 2:00

Conditioning

For time:

Run 800m
20 Hang Clean to Thrusters 135/95#
Run 400m
10 Hang Clean to Thrusters 185/125#
Run 800m
 21m 35s
Performed as RX
Jonathan Schabruch 10/01/2014 Sheepdog CrossFit Outlaw 140923 BBG

1) 5X1 Clean from blocks (just above knee) @ 80% - rest as needed

2) 5X1 Jerk from blocks @ 80% - rest as needed

BB Cycling/Midline

1a) 3X5 Touch & Go Cleans (full) @ 70% of 5RM - rest 90 sec.

1b) 3X10 Strict HSPU AFAP (as fast as possible) - rest 2:00

Conditioning

12:00 AMRAP of:

Row 250m
25 6" Target Burpees
 3 rounds 273 reps
Performed as RX
Jonathan Schabruch 09/30/2014 Sheepdog CrossFit Outlaw 140922 BBG

5X1 Snatch from blocks (just above knee) @ 80% of max from blocks - rest as needed

BB Cycling/Midline

1a) 3x5 Touch & Go Snatches (full) @ 75% of 5rm - rest 90 sec.

1b) 3X60 second Weighted Plank Hold (plate on back) - heaviest possible, rest 90 sec.

Conditioning

"Open Workout 14.1"

10 minute AMRAP of:

30 Double-Unders
15 Power Snatches 75/55#		 6 rounds 32 reps
Performed as RX
Jonathan Schabruch 09/26/2014 Sheepdog CrossFit Outlaw 140919 BB Cycling

1) Power Snatch: 4X5 - work to a 5RM, rest as needed

2) Power Clean & Push Jerk: 4X5 - work to a 5RM, rest as needed

Strength/Skill

*Sequence ends on 4th set of HSPU.

1a) 4X1:00 ME Strict HSPU w/ added deficit (set 1 on floor, set 2 on 1 10# plate, set 3 on 2 10# plates, set 4 on 3 10# plates) - rest 2:00

1b) 3X15 Reverse Hypers - medium/heavy, rest 2:00

Conditioning

5X800m Run - 90-95% effort, rest 1:1
 28m 22s
Performed as RX
Jonathan Schabruch 09/24/2014 Sheepdog CrossFit Outlaw 140916 BBG

1) 5X1 Clean from blocks (just above knee) - work to a heavy but perfect single for the day (preferably no misses), rest as needed

2) 5X1 Jerk from blocks - work to a heavy but perfect single for the day (preferably no misses), rest as needed

BB Cycling/Midline

1a) 3+1X5 Touch & Go Cleans (full) - three sets to work to a 5rm (see note for explanation of +1), rest 2:00

Note: The +1 set is an additional ME UB set @ 80% of the 5rm established in the first three sets.

1b) 3X1:30 ME Strict Muscle-Ups - rest 2:00

Conditioning

12 minutes to complete-

4 rounds of:

15 Shoulder to Overhead 135/95#
15 C2B Pull-ups
50 Double-Unders

With the remainder of the 12 minutes-

AMRAP of:

Lateral Jump Burpees (Burpee, then hop to the other side of the bar - this equals one rep.)

*Score is total reps of Burpees.		 255 reps
Performed as RX
Jonathan Schabruch 09/23/2014 Sheepdog CrossFit Outlaw 140917 BB Cycling

3+1X5 Split Jerk (no drops) - three sets to work to a 5rm (see note for explanation of +1), rest 2:00

Note: The +1 set is an additional ME UB set @ 80% of the 5rm established in the first three sets.

Strength/Skill

1a) 3X8 Pause Front Squats @ heaviest possible - (STRICT 3 second pause in the bottom at absolute bottom depth), rest 2:00

1b) 3X8 Clean Grip Behind the Neck Push Press - heaviest possible, rest 2:00

Conditioning

Tabata Intervals of (8 rounds - :20 work/:10 rest):

1) KB Swings 24/16kg

2) Air Squats

3) Ab-Mat Situps

*Perform 8 rounds of #1, then 8 rounds of #2, then 8 rounds of #3. Note total reps of each.		 267 reps
Performed as RX
Jonathan Schabruch 09/22/2014 Sheepdog CrossFit Outlaw 140915 BBG

5X1 Snatch from blocks (just above knee) - work to a heavy but perfect single for the day (preferably no misses), rest as needed

BB Cycling/Midline

1a) 3+1X5 Touch & Go Snatches (full) - three sets to work to a 5rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 85% of the 5rm established in the first three sets.

1b) 3X60 second Weighted Plank Hold (plate on back) - heaviest possible, rest 90 sec.

Conditioning

For time:

Row 1,000m
30 TTB
Row 750m
25 TTB
Row 500m
20 TTB		 13m 52s
Performed as RX
Jonathan Schabruch 09/20/2014 Sheepdog CrossFit Outlaw 140912 BB Cycling

1) Power Snatch: 4X5 - work to a 5RM, rest as needed

2) Power Clean & Push Jerk: 4X5 - work to a 5RM, rest as needed

Strength/Skill

*Sequence ends on 4th set of HSPU.

1a) 4X1:00 ME Strict HSPU w/ added deficit (set 1 on floor, set 2 on 1 10# plate, set 3 on 2 10# plates, set 4 on 3 10# plates) - rest 2:00

1b) 3X15 Reverse Hypers - medium/heavy, rest 2:00

Conditioning

3 rounds for time of:

50 Double-Unders
30 Wall-Balls 20/14#
10 Muscle-Ups		 13m 37s
Performed as RX
Jonathan Schabruch 09/17/2014 Sheepdog CrossFit Outlaw 140910 BB Cycling

3+1X5 Split Jerk (no drops) - three sets to work to a 5rm (see note for explanation of +1), rest 2:00

Note: The +1 set is an additional ME UB set @ 80% of the 5rm established in the first three sets.

Strength/Skill

1a) 3X8 Pause Front Squats @ heaviest possible - (STRICT 3 second pause in the bottom at absolute bottom depth), rest 2:00

1b) 3X8 Clean Grip Behind the Neck Push Press - heaviest possible, rest 2:00

Conditioning

2 rounds for rounds and time of:

5:00 AMRAP of-

"Cindy"

5 Pull-ups
10 HR Push-ups
15 Air Squats

Run 800m

*EDIT: Ok, here it is as simply as I can write it - do 5:00 of Cindy, then run 800m, then do 5:00 of Cindy, then run another 800m. Your score is total rounds of Cindy and total working time (IE - the 10:00 of Cindy plus the runs). It is one continuous piece.		 18m 36s
Performed as RX
Jonathan Schabruch 09/16/2014 Sheepdog CrossFit Outlaw 140909 BBG

1) 5X1 Clean from blocks (just above knee) - work to a heavy but perfect single for the day (preferably no misses), rest as needed

2) 5X1 Jerk from blocks - work to a heavy but perfect single for the day (preferably no misses), rest as needed

BB Cycling/Midline

1a) 3+1X5 Touch & Go Cleans (full) - three sets to work to a 5rm (see note for explanation of +1), rest 2:00

Note: The +1 set is an additional ME UB set @ 80% of the 5rm established in the first three sets.

1b) 3X1:30 ME Strict Muscle-Ups - rest 2:00

Conditioning

4 rounds for total working time of:

Row 500m
20 KB Swings 32/24kg

Rest 1:1		 0m 01s
Workout Scaled
Jonathan Schabruch 09/15/2014 Sheepdog CrossFit Outlaw 140908 BBG

5X1 Snatch from blocks (just above knee) - work to a heavy but perfect single for the day (preferably no misses), rest as needed

BB Cycling/Midline

1a) 3+1X5 Touch & Go Snatches (full) - three sets to work to a 5rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 85% of the 5rm established in the first three sets. The goal is as many T&G reps as possible - with perfect technique - before dropping the bar. The +1 notation will be used throughout this cycle.

1b) 3XME (timed) Plank Hold (absolutely rigid with no sag) - rest 90 sec.

Conditioning

10 minute AMRAP of:

15 Strict/Kipping Deficit HSPU 2/1" (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)		 3 rounds 4 reps
Performed as RX
Jonathan Schabruch 09/07/2014 Sheepdog CrossFit Outlaw 140906 BBG

1) 15 minutes to establish a 1RM Snatch.

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

Strength

3X8 Pause Front Squats @ heaviest possible - (STRICT 3 second pause in the bottom at absolute bottom depth), rest as needed

Conditioning

For time:

10 Freestanding HSPU (Kipping or Strict)
30 Pull-ups
50 Cal Row
100 Double-Unders
50 Cal Row
30 Pull-ups
10 Freestanding HSPU		 9m 56s
Workout Scaled
Jonathan Schabruch 09/05/2014 Sheepdog CrossFit Outlaw 140905 BB Cycling

1) Power Snatch: 4X5 - work to a 5RM, rest as needed

2) Power Clean & Push Jerk: 4X5 - work to a 5RM, rest as needed

Strength/Skill

1a) 3XME UB Muscle-Ups (if less than 8, complete 8 broken) - rest 2:00

1b) 3X15 Reverse Hypers - medium/heavy, rest 2:00

Conditioning

5X400m Run - Rest 2:00 (see pacing note)

Note: Warmup well and all-out effort on first round. Any deviation of +/- :05 incurs a 15 Burpee penalty.
 0m 01s
Workout Scaled
Jonathan Schabruch 09/04/2014 Sheepdog CrossFit Outlaw 140903 BB Cycling

1) 3+1X5 Split Jerk (no drops) - three sets to work to a 5rm (see note for explanation of +1), rest 2:00

Note: The +1 set is an additional ME UB set @ 80% of the 5rm established in the first three sets. The goal is as many T&G reps as possible - with perfect technique - before dropping the bar. The +1 notation will be used throughout this cycle.

Strength/Skill

1a) 3X8 Pause Front Squats @ heaviest possible - (STRICT 3 second pause in the bottom at absolute bottom depth), rest 2:00

1b) 3X8 Clean Grip Behind the Neck Push Press - heaviest possible, rest 2:00

Conditioning

4 rounds for total working time of:

Run 400m
20 Ring Dips
15 TTB

Rest 1:1		 19m 32s
Performed as RX
Jonathan Schabruch 09/02/2014 Sheepdog CrossFit Outlaw 140902 BBG

1) 5X1 Clean from blocks (just above knee) - work to a heavy but perfect single for the day (preferably no misses), rest as needed

2) 5X1 Jerk from blocks - work to a heavy but perfect single for the day (preferably no misses), rest as needed

BB Cycling/Midline

1a) 3+1X5 Touch & Go Cleans (full) - three sets to work to a 5rm (see note for explanation of +1), rest 2:00

Note: The +1 set is an additional ME UB set @ 80% of the 5rm established in the first three sets. The goal is as many T&G reps as possible - with perfect technique - before dropping the bar. The +1 notation will be used throughout this cycle.

1b) 3X1:30 ME Strict HSPU - rest 2:00

Conditioning

For time:

100' HS Walk

5 rounds of-

15 Burpee Box-Overs 24/20"
15 KB Swings 32/24kg

100' HS Walk		 0m 01s
Workout Scaled
Jonathan Schabruch 09/01/2014 Sheepdog CrossFit Outlaw 140901 BBG

5X1 Snatch from blocks (just above knee) - work to a heavy but perfect single for the day (preferably no misses), rest as needed

BB Cycling/Midline

1a) 3+1X5 Touch & Go Snatches (full) - three sets to work to a 5rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 85% of the 5rm established in the first three sets. The goal is as many T&G reps as possible - with perfect technique - before dropping the bar. The +1 notation will be used throughout this cycle.

1b) 3XME (timed) Plank Hold (absolutely rigid with no sag) - rest 90 sec.

Conditioning

3 rounds for time of:

20 Wall Balls 30/20# (men, use a 12' target if you dont have a 30# ball)
20 C2B Pull-ups
 7m 35s
Performed as RX
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