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Kristen Drake 03/22/2014 Sheepdog CrossFit CrossFit Open 14.4 Strength:
Bench Press 10-8-6-4-2

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 152 reps
Performed as RX
Kristen Drake 03/19/2014 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		 20m 27s
Workout Scaled
Kristen Drake 03/18/2014 Sheepdog CrossFit Outlaw 140314 BBG

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

Skill

3 X 60s Freestanding HS Hold, rest 90 sec.

Conditioning

3 rounds for time of:

Run 400m
30 KB Snatch (15l/15r anyhow) 24/16kg		 17m 43s
Performed as RX
Kristen Drake 03/16/2014 Sheepdog CrossFit Outlaw 140315 BBG

1) 3 attempts at a heavy Snatch (warm up, hit 3 heavy reps, stop).

2) 3 attempts at a heavy Clean & Jerk (warm up, hit 3 heavy reps, stop).

Conditioning

1) 14.3 Warmup:

At a comfortable pace:

10 DL @ 135/95#
10 Step Up/Drop Down BJ @ 24/20"
10 DL @ 185/135#
10 Step Up/ Drop Down BJ @ 24/2"
10 DL @ 225/155#
10 Step Up/Drop Down BJ @ 24/20"

*Practice rhythm of stepup/drop-off style "box jumps". Also, practice bar loading setup and transitions. Rest until fully recovered, but not cold before #2.

2) Do Open workout 14.3.

Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch		 90 reps
Performed as RX
Kristen Drake 03/13/2014 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
 139 reps
Workout Scaled
Kristen Drake 03/13/2014 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
 139 reps
Workout Scaled
Kristen Drake 03/12/2014 Sheepdog CrossFit Outlaw 140311 BBG

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

Strength

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

*Add approximately 5-10# to last weeks number, but do not go heavy enough to fail.

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

Conditioning

3 rounds of:

Row 1k
20 TTB

Rest 2:1 (thats half the length of the interval)
 26m 23s
Performed as RX
Kristen Drake 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		 18m 02s
Performed as RX
Kristen Drake 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		 64 reps
Workout Scaled
Kristen Drake 03/07/2014 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.		 20m 21s
Performed as RX
Kristen Drake 03/04/2014 Sheepdog CrossFit Outlaw 140303 BBG

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

Conditioning

10 rounds for time of:

7 C2B Pullups
7 Thrusters 95/65#		 19m 15s
Workout Scaled
Kristen Drake 03/03/2014 Sheepdog CrossFit Outlaw 140301 BBG

1) 3 attempts at a heavy Snatch (warm up, hit 3 heavy reps, stop).

1) 3 attempts at a heavy Clean & Jerk (warm up, hit 3 heavy reps, stop).

Conditioning

Open WOD 14.1

Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

 3 rounds 19 reps
Workout Scaled
Kristen Drake 02/26/2014 Sheepdog CrossFit Outlaw 140222 Strength

15 MIN to establish a 3RM Front Squat

Conditioning

Compare to 131026

For time:

50 6" Target Burpees
20 Front Squats @ 80%
50 6" Target Burpees		 17m 48s
Performed as RX
Kristen Drake 02/25/2014 Sheepdog CrossFit Outlaw 140218 Strength

Back Squat: 4X3@90% - quick up and down with no pause every set.

Conditioning

For time:

30 Split Jumps
10 HSPU (regionals standard)
10 Hang Power Cleans 155/105#
30 Split Jumps
20 HSPU (regionals standard)
10 Hang Power Cleans 155/105#
30 Split Jumps
30 HSPU (regionals standard)
10 Hang Power Cleans 155/105#		 13m 24s
Workout Scaled
Kristen Drake 02/20/2014 Sheepdog CrossFit Outlaw 140217 BBG

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

Strength/Skill

3X5/3 Strict C2B + ME Kipping C2B Pull-ups rest 2:00

Conditioning

5 rounds of:

1:00 ME Wall Ball 20#
1:00 ME 6 Target Burpees
1:00 Rest

 130 reps
Performed as RX
Kristen Drake 02/18/2014 Sheepdog CrossFit Outlaw 140214 Strength

Back Squat:1X8@80%, 1X3@90%, 2X1@100% quick up and down with no pause every set rest 2:00

Conditioning

For time:

Run 800m
20 Deadlifts 225/155#
40 DB Thruster 35/25#
20 Deadlifts 225/155#
Run 800m		 18m 47s
Workout Scaled
Kristen Drake 02/17/2014 Sheepdog CrossFit Outlaw 140212 12 minutes to establish a max complex of 2 Hang Cleans (just above the knee) + 1 Jerk

Conditioning

5 rounds for time of:

5 Snatches 155/105#
10 Burpees
15 Box Jumps 24/20

 17m 04s
Workout Scaled
Kristen Drake 02/14/2014 Sheepdog CrossFit Outlaw 140210 BBG

Back Squat: 4X5@85% quick up and down with no pause every set, rest 90 sec.

Conditioning

5 rounds for time of:

25 Double Unders
35 KB Swings 24/16kg

Rest 1:1		 17m 17s
Workout Scaled
Kristen Drake 02/13/2014 Sheepdog CrossFit Outlaw 140208 BBG

15 minutes to establish a 1RM Snatch

Conditioning

Open Workout 11.4

Complete as many rounds and reps as possible in 10 minutes of:

60 Bar-Facing Burpees
30 Overhead Squats 135/95#
10 Muscle-ups		 0 rounds 74 reps
Workout Scaled
Kristen Drake 02/11/2014 Sheepdog CrossFit Outlaw 140207 BBG

5X4 T&G Power Clean & Push Jerk: work to a 4RM

Conditioning

20 minute AMRAP of:

10 C2B Pull-ups
20 DB 20" Stepups 50/35# (10L/10R)
Row 500m

 3 rounds 27 reps
Workout Scaled
Kristen Drake 02/10/2014 Sheepdog CrossFit Outlaw 140205 BBG

12 min to work to a max 3-Position Clean (1. Hi-Hang shoulders even with or slightly behind bar, bar in contact with pelvis. 2. Hang - just above knee. Low-Hang - 2" from the floor. ) + 1 Jerk.

Conditioning

For time:

100 Double-unders
21 KB Swings 24/16kg
21 HSPU
100 Double-unders
15 KB Swings 24/16kg
15 HSPU
100 Double-unders
9 KB Swings 24/16kg
9 HSPU		 16m 55s
Workout Scaled
Kristen Drake 02/07/2014 Sheepdog CrossFit Outlaw 140203 BBG

12 min to work to a max 3-Position Snatch (1. Hi-Hang shoulders even with or slightly behind bar, bar in contact with pelvis. 2. Hang just above knee. Low-Hang 2" from the floor. ).

Conditioning

15 minute AMRAP of:

10 Wall Balls 20/14#
10 6" Target Burpees
10 C2B Pullups
20 Wall Balls 20/14#
10 6" Target Burpees
10 C2B Pullups
30 Wall Balls 20/14#
10 6" Target Burpees
10 C2B Pullups
40 Wall Balls...

*Add 10 Wall Balls after every completed round.

 3 rounds 25 reps
Performed as RX
Kristen Drake 02/05/2014 Sheepdog CrossFit Outlaw 140201 BBG

15 minutes to establish a 1RM Clean & Jerk.

Conditioning

For time:

50 Thrusters 45/35#
100 Double-Unders
5 Muscle-Ups
25 Thrusters 95/65#
75 Double-Unders
10 Muscle-Ups
10 Thrusters 135/95#
50 Double-Unders
15 Muscle-Ups

 41m 31s
Workout Scaled
Kristen Drake 02/04/2014 Sheepdog CrossFit Outlaw 140131 Strength

Back Squat: 2X3@90%, 2X2@95% quick up and down with no pause every set, rest 90 sec.

Conditioning

For time:

10 HSPU
30 Deadlifts 135/95#
20 HSPU
20 Deadlifts 185/125#
30 HSPU
10 Deadlifts 225/155#		 14m 42s
Workout Scaled
Kristen Drake 02/01/2014 Sheepdog CrossFit CrossFit.com 140127 In front of a clock set for 15 minutes:
1 minute of Squats
2 minutes of Double-unders
3 minutes of Push-ups
4 minutes of Back extensions
5 minutes of Pull-ups

Post number for each exercise and total reps for 15 minutes to comments.

 168 reps
Performed as RX
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