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Jonathan Schabruch 08/30/2014 Sheepdog CrossFit Outlaw 140830 BBG

1) 15 minutes to establish a 1RM Snatch.

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

Strength

15 minutes to establish a 3RM Front Squat.

Conditioning

15-12-9 of:

Bar Muscle-Ups
Hang Snatch (full squat) 115/75#
 12m 50s
Performed as RX
Jonathan Schabruch 08/29/2014 Sheepdog CrossFit Outlaw 140829 BBG

1) Power Clean: 5X2@80%

2) Power Jerk from blocks: 5X2@80%

Strength/Skill

1a) 3X5 Bench Press @ 90% of 8rm - rest 90 sec.

1b) 3X5 Strict C2B Pull-ups - rest 90 sec.

Conditioning

8X100m Sprint - rest 1:30		 12m 26s
Performed as RX
Jonathan Schabruch 08/27/2014 Sheepdog CrossFit Outlaw 140827 BBG

1) Power Snatch: 5X2@80% of 2rm

2) Snatch Balance: 4X3@100% of #1

Strength/Skill

1a) 4X5 Pause Back Squats @ 65% (STRICT 3 second pause in the bottom at absolute bottom depth - NO PAUSE FOR BREATH at the top) - rest 90 seconds

1b) 4X1:00 (total) Freestanding Handstand Hold - accumulate 1:00 total hold even if broken, rest 90 seconds

Conditioning

4 rounds of:

1:00 ME Strict HSPU
1:00 ME Power Clean & Push Jerk 185/125#
1:00 ME TTB
1:00 Rest
 146 reps
Performed as RX
Jonathan Schabruch 08/26/2014 Sheepdog CrossFit Outlaw 140826 BBG

1) 3 Position Clean (Floor, Hang, Power Position - do not drop bar) + 1 Jerk (after Clean complex): 5X1@80% of all-time max for the complex

2) Jerk from blocks: 5X2@80% of 1rm

Strength/Skill

1a) 3X8 Muscle-Ups AFAP - rest 90 sec.

1b) 3X5 Jumping Good Mornings - heaviest load from last week -10#, rest 90 sec.

Conditioning

1) 10:00 AMRAP of:

Paced Burpees

*Work at what you perceive to be 85-95%. Check HR before starting and immediately after. Rest until HR drops to below 110 BPM before beginning #2.

2) 5:00 AMRAP of:

10 Burpees
10 Pull-ups
10 Thrusters 95/65#
 217 reps
Performed as RX
Jonathan Schabruch 08/25/2014 Sheepdog CrossFit Outlaw 140825 BBG

3 Position Snatch (Floor, Hang, Power Position - do not drop bar): 5X1 @ 80% of all-time max for the complex.

Strength/Skill

1a) 4X8 Strict HSPU - rest 60 sec.

1b) 4X3 Pause Front Squats (3 count pause in bottom) @ 80% of 3rm FS - rest 60 sec.

Conditioning

For time:

12 Muscle-Ups
24 OHS 115/75#
400' KB Farmers Carry 32/24kg (1 KB in each hand)
24 OHS 115/75#
12 Muscle-Ups		 0m 01s
Workout Scaled
Jonathan Schabruch 08/23/2014 Sheepdog CrossFit Outlaw 140823 BBG

1) 15 minutes to establish a 1RM Snatch.

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

Strength

15 minutes to establish a 3RM Front Squat.

Conditioning

For time:

Run 5k		 24m 46s
Performed as RX
Jonathan Schabruch 08/22/2014 Sheepdog CrossFit Outlaw 140822 BBG

1) Power Clean: 2RM - 2X1@95%, 2X1@90%

2) Power Jerk from blocks: 2RM - 2X1@95%, 2X1@90%

Strength/Skill

1a) 3X8 Bench Press - heaviest possible reps with maximal speed, rest 90 sec.

1b) 3XME Strict C2B Pull-ups - rest 90 sec.

Conditioning

"Dianabeth"

For time:

9 Power Cleans 225/155#
21 HSPU (Kipping is allowed)
7 Power Cleans 225/155#
15 HSPU (Kipping is allowed)
5 Power Cleans 225/155#
9 HSPU (Kipping is allowed)		 15m 15s
Performed as RX
Jonathan Schabruch 08/21/2014 Sheepdog CrossFit None For time:
50 Double-Unders
90' HS Walk
40 DU
90' HSW
30 DU
90' HSW
20 DU
90' HSW
10 DU
90' HSW		 11m 13s
Performed as RX
Jonathan Schabruch 08/20/2014 Sheepdog CrossFit CrossFit.com 140811 5 rounds for time of:
135-lb. overhead squats, 5 reps
10 toes-to-bars
40-lb. dumbbell hang squat clean, 15 reps
20 double-unders		 14m 46s
Performed as RX
Jonathan Schabruch 08/20/2014 Sheepdog CrossFit Outlaw 140820 BBG

1) Power Snatch: 2RM (drop first rep) - 2X1@95%, 2X1@90%

2) Snatch Balance: 4X3@100-120% of max double from #1

Strength/Skill

1a) 4XME Pause Back Squats @ 80% (STRICT 3 second pause in the bottom at absolute bottom depth NO PAUSE FOR BREATH at the top) - rest 90 seconds

1b) 4X1:00 (total) Freestanding Handstand Hold - accumulate 1:00 total hold even if broken, rest 90 seconds

Conditioning

For time:

50' HS Walk
9 Shoulder to Overhead 205/135#
9 Rope Climbs 15'
50' HS Walk
6 Shoulder to Overhead 205/135#
6 Rope Climbs 15'
50' HS Walk
3 Shoulder to Overhead 205/135#
3 Rope Climbs 15'		 0m 01s
Workout Scaled
Jonathan Schabruch 08/19/2014 Sheepdog CrossFit Outlaw 140819 BBG

1) 3 Position Clean (Floor, Hang, Power Position - do not drop bar) + 1 Jerk (after Clean complex): Max for the complex + Jerk - 1X1@95%, 1X1@90%

2) Jerk from blocks: 3RM - 3X1@95%, 3X1@90%

Strength/Skill

1a) 3XME UB Strict Muscle-Ups + ME UB Kipping Muscle-Ups (drop down after ME Strict set, and reset for Kipping set with no more than :10 break) - rest 90 sec.

1b) 3X8 Jumping Good Mornings - heavier than last week, rest 90 sec.

Conditioning

3X2k Row - Rest 4:00 after each 2k		 0m 01s
Workout Scaled
Jonathan Schabruch 08/18/2014 Sheepdog CrossFit Outlaw 140818 BBG

3 Position Snatch (Floor, Hang, Power Position - do not drop bar): Max for the complex - 1X1@95%, 1X1@90%

Strength/Skill

1a) 4XME + 3 Strict HSPU (go to complete failure, then rest and complete 3 more reps each set) - if more than 15 on first set add a deficit, rest 90 seconds

1b) 4X5 Pause Front Squats @ heaviest possible - try to add to last week's number (STRICT 3 second pause in the bottom at absolute bottom depth) - rest 90 seconds

Conditioning

For time:

Run 800m
30 KB Swings 32/24kg
50 Pistols (alternating)
30 KB Swings 32/24kg
Run 800m		 16m 32s
Performed as RX
Jonathan Schabruch 08/16/2014 Sheepdog CrossFit Outlaw 140815 BBG

1) Power Clean: 2RM - 2X1@95%, 2X1@90%

2) Power Jerk from blocks: 2RM - 2X1@95%, 2X1@90%

Strength/Skill

1a) 3X8 Bench Press - heaviest possible reps with maximal speed, rest 90 sec.

1b) 3XME Strict C2B Pull-ups - rest 90 sec.

Conditioning

"Grace"

30 Clean & Jerks (anyhow) 135/95#

For time.		 3m 01s
Performed as RX
Jonathan Schabruch 08/16/2014 Sheepdog CrossFit Grace 135 pound Clean and Jerk, 30 reps 3m 01s
Performed as RX
Jonathan Schabruch 08/12/2014 Sheepdog CrossFit Outlaw 140812 BBG

1) 3 Position Clean (Floor, Hang, Power Position - do not drop bar) + 1 Jerk (after Clean complex): Max for the complex + Jerk - 1X1@95%, 1X1@90%

2) Jerk from blocks: 3RM - 3X1@95%, 3X1@90%

Strength/Skill

1a) 3XME UB Strict Muscle-Ups + ME UB Kipping Muscle-Ups (drop down after ME Strict set, and reset for Kipping set with no more than :10 break) - rest 90 sec.

1b) 3X8 Jumping Good Mornings - heavier than last week, rest 90 sec.

Conditioning

5X1k Row - rest 1:1
 35m 09s
Performed as RX
Jonathan Schabruch 08/11/2014 Sheepdog CrossFit Outlaw 140811 BBG

3 Position Snatch (Floor, Hang, Power Position do not drop bar): Max for the complex - 1X1@95%, 1X1@90%

Strength/Skill

1a) 4XME + 3 Strict HSPU (go to complete failure, then rest and complete 3 more reps each set) - if more than 15 on first set add a deficit, rest 90 seconds

1b) 4X5 Pause Front Squats @ heaviest possible - try to add to last week's number (STRICT 3 second pause in the bottom at absolute bottom depth) - rest 90 seconds

Conditioning

3 rounds for time of:

Run 400m
20 Ring Dips
20 KB OHS 24/16kg (1kb - 10L/10R)		 12m 46s
Performed as RX
Jonathan Schabruch 08/09/2014 Sheepdog CrossFit Outlaw 140809 BBG

1) 15 minutes to establish a 1RM Snatch.

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

Strength

15 minutes to establish a 3RM Front Squat.

Conditioning

7 rounds for total working time of:

10 Burpee Box-Jump-Overs 24/20"
5 Muscle-Ups

Rest 1:1		 14m 43s
Performed as RX
Jonathan Schabruch 08/08/2014 Sheepdog CrossFit Outlaw 140808 BBG

1) Power Clean: 2RM - 2X1@95%, 2X1@90%

2) Power Jerk from blocks: 2RM - 2X1@95%, 2X1@90%

Strength/Skill

1a) 3X8 Bench Press - heaviest possible reps with maximal speed, rest 90 sec.

1b) 3XME Strict C2B Pull-ups - rest 90 sec.

Conditioning

"Helen"

3 rounds for time of:

Run 400m
21 KBS 24/16kg
12 Pull-ups
 8m 43s
Performed as RX
Jonathan Schabruch 08/08/2014 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 43s
Performed as RX
Jonathan Schabruch 08/07/2014 Sheepdog CrossFit Outlaw 140806 BBG

1) Power Snatch: 2RM (drop first rep) - 2X1@95%, 2X1@90%

2) Snatch Balance: 4X3@100-120% of max double from #1

Strength/Skill

1a) 4XME Pause Back Squats @ 80% (STRICT 3 second pause in the bottom at absolute bottom depth - NO PAUSE FOR BREATH at the top) - rest 90 seconds

1b) 4X1:00 (total) Freestanding Handstand Hold - accumulate 1:00 total hold even if broken, rest 90 seconds

Conditioning

For time:

10 Clean & Jerks (anyhow) 135/95#
10 Pull-ups
8 Clean & Jerks (anyhow) 135/95#
10 Pull-ups
6 Clean & Jerks (anyhow) 135/95#
10 Pull-ups
4 Clean & Jerks (anyhow) 135/95#
10 Pull-ups
2 Clean & Jerks (anyhow) 135/95#
10 Pull-ups
 5m 12s
Performed as RX
Jonathan Schabruch 08/05/2014 Sheepdog CrossFit Outlaw 140805 BBG

1) 3 Position Clean (Floor, Hang, Power Position - do not drop bar) + 1 Jerk (after Clean complex): Max for the complex + Jerk - 1X1@95%, 1X1@90%

2) Jerk from blocks: 3RM - 3X1@95%, 3X1@90%

Strength/Skill

1a) 3XME UB Strict Muscle-Ups + ME UB Kipping Muscle-Ups (drop down after ME Strict set, and reset for Kipping set with no more than :10 break) - rest 90 sec.

1b) 3X8 Jumping Good Mornings - heavier than last week, rest 90 sec.

Conditioning

For time:

Run 400m
20 TTB
30 Thrusters 65/45#
Run 800m
30 Thrusters 65/45#
20 TTB
run 400m		 13m 01s
Performed as RX
Jonathan Schabruch 08/04/2014 Sheepdog CrossFit Outlaw 140804 BBG

3 Position Snatch (Floor, Hang, Power Position - do not drop bar): Max for the complex - 1X1@95%, 1X1@90%

Strength/Skill

1a) 4XME + 3 Strict HSPU (go to complete failure, then rest and complete 3 more reps each set) - if more than 15 on first set add a deficit, rest 90 seconds

1b) 4X5 Pause Front Squats @ Projected 5RM *see note* (STRICT 3 second pause in the bottom at absolute bottom depth) - rest 90 seconds

*Note: If your highest TRUE Max Effort (if you dropped the bar pre-absolute max because it was "heavy" this is not a true ME) set last week was below 5, work at 60-65% of 1RM. If it was 7 or greater, work at 75%. If it was 10 or greater you probably need to test your 1RM again.

Conditioning

For time:

100' HS Walk
50 KB Snatches 24/16kg (25L/25R anyhow)
50' OH Walking Lunges 155/105#
50 KB Swings 24/16kg
100' HS Walk
 15m 07s
Performed as RX
Jonathan Schabruch 08/02/2014 Sheepdog CrossFit Outlaw 140802 BBG

1) 3 attempts to establish a 1RM Snatch.

Meet style. Warmup and choose openers and attempts.

2) 3 attempts to establish a 1RM Clean & Jerk.

Meet style. Warmup and choose openers and attempts.

Strength

15 minutes to establish a 3RM Front Squat.

Conditioning

"Amanda"

9-7-5 of:

Muscle-Ups
Snatches (full) 135/95#

For time.
 5m 59s
Performed as RX
Jonathan Schabruch 08/02/2014 Sheepdog CrossFit Amanda Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch		 5m 59s
Performed as RX
Jonathan Schabruch 08/01/2014 Sheepdog CrossFit Outlaw 140801 BBG-

1) Power Clean: 2RM - 2X1@95%, 2X1@90%

2) Power Jerk from blocks: 2RM - 2X1@95%, 2X1@90%

Strength/Skill-

1a) 3X8 Bench Press - heaviest possible reps with maximal speed, rest 90 sec.

1b) 3XME Strict C2B Pull-ups - rest 90 sec.

Conditioning-

Alternating EMOM for 20 minutes:

Sprint 100m
10 6" Target Burpees (as fast as possible)		 20m 00s
Performed as RX
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