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Jonathan Schabruch 07/30/2014 Sheepdog CrossFit Outlaw 140730 BBG

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

Note: This is not a jumping jack Power Snatch. The goal is not to pull as hard as possible and hope that your MCL doesnt snap when you catch. The goal is to receive the bar as high as possible, but with THE EXACT SAME MECHANICS as if you were catching in a full squat. Your first missed Power Snatch of this session should be because you accidentally caught in a full squat.

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

12 minute AMRAP of:

10 TTB
20 Wall Balls 20/14#
30 Lateral Jumps over 12" hurdle (each jump counts one rep)

Note: Go hard at the beginning of the piece, then when pace tapers off complete each round UB and as fast as possible. Do not rest during rounds.
 5 rounds 10 reps
Performed as RX
Jonathan Schabruch 07/29/2014 Sheepdog CrossFit Outlaw 140729 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 - heaviest possible, rest 90 sec.

Conditioning

5 rounds of:

Row 500M
15 6" Target Burpees

Rest 1:1		 25m 30s
Performed as RX
Jonathan Schabruch 07/28/2014 Sheepdog CrossFit Outlaw 140728 BBG

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

Strength/Skill

1a) 4XME Strict HSPU - if more than 15 on first set add a deficit, rest 90 seconds

1b) 4XME Pause Front Squats @ 70% (STRICT 3 second pause in the bottom at absolute bottom depth) - rest 90 seconds

Conditioning

4 rounds of:

Run 800m
15 C2B Pull-ups

Rest 1:1
 28m 10s
Performed as RX
Jonathan Schabruch 07/26/2014 Sheepdog CrossFit Outlaw 140726 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:

8 deadlifts 155/115#
7 cleans
6 snatches
8 pullups
7 chest-to-bar pullups
6 bar muscle ups
6 deadlifts 155/115#
5 cleans
4 snatches
6 pullups
5 chest-to-bar pullups
4 bar muscle ups
4 deadlifts 155/115#
3 cleans
2 snatches
4 pullups
3 chest-to-bar pullups
2 bar muscle ups		 9m 18s
Performed as RX
Jonathan Schabruch 07/25/2014 Sheepdog CrossFit None Deadlift 1-1-1-1-1
Bench Press 3-3-3		 345-365-385-405f-405f lbs
185-225-235 lbs
Performed as RX
Jonathan Schabruch 07/25/2014 Sheepdog CrossFit Outlaw 140725 BBG

Snatch from blocks (above knee): 5X2@80%

Strength

1a) Back Squat: 3X3@80% - rest 60 sec.
1b) Pendlay Row: 3X5@80% - rest 60 sec.

Conditioning

For time:

50 Jumping Back Squats 45/35#
75 KB Swings 24/16kg
100 Double-Unders
75 Push Press 75/55#
50 Burpees
 15m 11s
Performed as RX
Jonathan Schabruch 07/24/2014 Sheepdog CrossFit Outlaw 140722 BBG

Snatch: 5X2@80%

Strength

Back Squat: 5X3@75%

Conditioning

For time:

Row 500m
12 Push Jerks 175/115#
12 Muscle-Ups
9 Push Jerks 175/115#
9 Muscle-Ups
6 Push Jerks 175/115#
6 Muscle-Ups
Row 500m		 14m 46s
Performed as RX
Jonathan Schabruch 07/23/2014 Sheepdog CrossFit Outlaw 140721 BBG

1) Clean & Jerk: 5X1@80% - rest as needed

2) Jerk from blocks: 5X1@80% (of max from blocks) - rest as needed

Strength

1a) Behind the neck Push Press (Clean grip): 3X5@80% - rest 90 sec.

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

Conditioning

5 rounds for time of:

7 Hang Cleans (full) 155/105#
14 HSPU (Kipping is allowed)
200m Run		 18m 47s
Performed as RX
Jonathan Schabruch 07/22/2014 Sheepdog CrossFit None For time:
50 Burpees
Run 2 miles		 18m 40s
Performed as RX
Jonathan Schabruch 07/21/2014 Sheepdog CrossFit None 50-40-30-20-10 reps from time:

Double-Unders
Pushups
Situps 		11m 30s
Performed as RX
Jonathan Schabruch 07/19/2014 Sheepdog CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 2m 34s
Performed as RX
Jonathan Schabruch 07/19/2014 Sheepdog CrossFit Power 140719 Power

Establish a 1rm Strict Press.

Conditioning

"Fran"

21-15-9 of:

Thrusters 95/65#
Pull-ups
 2m 34s
Performed as RX
Jonathan Schabruch 07/18/2014 Sheepdog CrossFit Power 140718 Power

1)Establish a 1rm Deadlift.		 315-365-405(f) lbs
Performed as RX
Jonathan Schabruch 07/18/2014 Sheepdog CrossFit Outlaw 140718 BBG

Snatch from blocks (above knee): 2rm - 2X2@90%

Strength

1a) Back Squat: 5X2@90% of Tuesdays 3rm - rest 90 sec.
1b) Pendlay Row: 5X5 - heaviest possible, rest 90 sec.

Conditioning

4 rounds of:

40' HS Walk
20 C2B Pull-ups
Row 40 Calories

*Rest 1:00 after each round.		 19m 03s
Performed as RX
Jonathan Schabruch 07/16/2014 Sheepdog CrossFit Outlaw 140716 BBG

1) Clean from blocks (just above knee): 2rm - 2X2@90%

2) BTN Jerk from blocks (drop every rep): 2rm - 2X2@90%

Strength/Skill

1a) 4X3 Bench Press - work to a 3rm, rest 90 sec.

1b) 4XME Tempo Strict TTB (3 counts on descent of legs) - rest 90 sec.

Conditioning

For time:

30 Burpee Box Jump Overs 24/20"
30 Front Squats @ 70%
30 Burpee Box Jump Overs 24/20"
 11m 00s
Performed as RX
Jonathan Schabruch 07/15/2014 Sheepdog CrossFit Outlaw 140715 BBG

Snatch: 2rm - 1X1@95%, 1X1@90%

Strength

Back Squat: 3rm, 1X3@95%, 1X3@90% - rest as needed

Conditioning

For time:

Row 1k
100 Double-Unders
Run 1 Mile
 0m 01s
Workout Scaled
Jonathan Schabruch 07/15/2014 Sheepdog CrossFit Mayhem 140709 Front Squat

1X2 @ 80%
7X3 @ 80%

Metcon

For Time:
Run 800m
30 Muscle Ups
Run 800m
 12m 39s
Performed as RX
Jonathan Schabruch 07/14/2014 Sheepdog CrossFit Power 140714 Power

1)Establish a 1rm Squat

Conditioning

3 rounds of:

2:00 ME Handstand Walk (yards)
2:00 Max Distance OH Walking Lunges 135/95# (yards)
2:00 ME Row for Calories
1:00 Rest		 270 reps
Performed as RX
Jonathan Schabruch 07/12/2014 Sheepdog CrossFit Outlaw 140712 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

3 rounds for time of:

Run 400m
9 Bar Muscle-Ups
15 DB Thrusters 60/40#		 0m 01s
Workout Scaled
Jonathan Schabruch 07/12/2014 Sheepdog CrossFit CrossFit.com 140711 Complete as many rounds as possible in 15 minutes of:
50-lb. dumbbell squat snatches, 5 reps, left arm
50-lb. dumbbell squat snatches, 5 reps, right arm
50 double-unders		 8 rounds 1 reps
Performed as RX
Jonathan Schabruch 07/11/2014 Sheepdog CrossFit Outlaw 140711 BBG

Snatch from blocks (above knee): 2rm - 2X2@90%

Strength

1a) Back Squat: 5X2@90% of Tuesdays 3rm - rest 90 sec.
1b) Pendlay Row: 5X5 - heaviest possible, rest 90 sec.

Conditioning

3 rounds for time of:

14 Deficit HSPU 6/4"
7 Power Clean & Push Jerks 185/125#
 12m 06s
Performed as RX
Jonathan Schabruch 07/10/2014 Sheepdog CrossFit Outlaw 140708 BBG

Snatch: 2rm - 1X1@95%, 1X1@90%

Strength

Back Squat: 3rm, 1X3@95%, 1X3@90% - rest as needed

Conditioning

For time:

Run 800m
5 Rope Climbs 15'
50 6" Target Burpees
5 Rope Climbs 15'
Run 800m		 15m 22s
Performed as RX
Jonathan Schabruch 07/09/2014 Sheepdog CrossFit Outlaw 140709 BBG

1) Clean from blocks (just above knee): 2rm - 2X2@90%

2) BTN Jerk from blocks (drop every rep): 2rm - 2X2@90%

Strength/Skill

1a) 4X3 Bench Press - work to a 3rm, rest 90 sec.

1b) 4XME Tempo Strict TTB (3 counts on descent of legs) - rest 90 sec.

Conditioning

For time:

Row 1K
50' HS Walk
30 Thrusters 135/95#
50' HS Walk
Row 1K		 15m 21s
Performed as RX
Jonathan Schabruch 07/08/2014 Sheepdog CrossFit Outlaw 140707 BBG

1) Clean & Jerk: 2rm - 1X1@ 95%, 1X1 @ 90%

2) Jerk from blocks: 5 singles @ 100% of max from #1 + 5-10#

Strength

1a) 4X5 Behind the neck Push Press (Clean grip) - heaviest possible, rest 90 sec.

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

*Sequence ends on 4th set of PP.

Conditioning

For time:

50 Double-Unders
12 Muscle-Ups
12 DB Shoulder to OH 60/40#
50 Double-Unders
9 Muscle-Ups
9 DB Shoulder to OH 60/40#
50 Double-Unders
7 Muscle-Ups
7 DB Shoulder to OH 60/40#
 11m 11s
Performed as RX
Jonathan Schabruch 07/05/2014 Sheepdog CrossFit Power 140705 Power

1) 1RM Snatch

2) Bench Press: 1X5@75%, 1X3@85%, 1xME@95%

Conditioning

7 rounds for total time:
10 Jumping Back Squats, 45#
10 Lateral Burpees over bar

*30s rest between rounds
7m 34s
Performed as RX
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