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Kristen Drake 12/17/2013 Sheepdog CrossFit Outlaw 131214 BBG

1RM Snatch

Conditioning

"2012 Regionals Event 2"

For time:

Row 2,000M
50 Pistols (alternating)
30 Hang Cleans (power or squat) 225/135#		 19m 10s
Workout Scaled
Kristen Drake 12/16/2013 Sheepdog CrossFit Outlaw 131210 Strength

5X2/4 FS/BS @ 100% of max FS (from beginning of the cycle)

*If you cant complete the work, drop the weight and get the work done.

Conditioning

12 minute AMRAP of:

50 Double Unders
20 TTB
10 Power Clean & Push Jerks 135/95#

 1 rounds 74 reps
Workout Scaled
Kristen Drake 12/13/2013 Sheepdog CrossFit Outlaw 131211 BBG

4X1 Clean & Jerk @ 90% rest 1:30-2:00

Conditioning

4 rounds for total time of:

12 HSPU
400m Run

Rest 1:1		 14m 22s
Performed as RX
Kristen Drake 12/12/2013 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 1:1		 14m 55s
Performed as RX
Kristen Drake 12/10/2013 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		 68 reps
Performed as RX
Kristen Drake 12/09/2013 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#		 16m 03s
Workout Scaled
Kristen Drake 12/03/2013 Sheepdog CrossFit Outlaw 131202 BBG

5x1 Snatch @ 90%

Conditioning

5 rounds for total time of:

25 KB Swings 24/16kg
15 Burpees
 15m 29s
Performed as RX
Kristen Drake 11/28/2013 Sheepdog CrossFit CrossFit.com 131126 Five rounds for time of:
Run 400 meters
185 pound Deadlift, 21 reps
 18m 51s
Workout Scaled
Kristen Drake 11/27/2013 Sheepdog CrossFit Outlaw 131126 Strength

15 minutes to establish a 1 RM Hi-hang snatch

Conditioning

5 rounds for total reps of:

:20 ME Thrusters 95/65#
:20 ME Pullups
:40 Rest		 41 reps
Performed as RX
Kristen Drake 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

 25m 22s
Workout Scaled
Kristen Drake 11/24/2013 Sheepdog CrossFit Outlaw total 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)
 1 reps
Performed as RX
Kristen Drake 11/23/2013 Sheepdog CrossFit Outllaw 131120 BBG

15 mins to establish a 3RM Bench Press

Conditioning

15 min AMRAP

30 Overhead BB Lunges 115/75#
10 Burpees

 3 rounds 21 reps
Workout Scaled
Kristen Drake 11/21/2013 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)		 107 reps
Performed as RX
Kristen Drake 11/20/2013 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.		 11m 49s
Workout Scaled
Kristen Drake 11/14/2013 Sheepdog CrossFit Dirty Thirty For time:
Row 30 calories
30 wall balls 14#
30 box jumps 24"
30 back extensions
30 sit ups
30 push ups
30 toe to bar
30 kettlebell swings 35#
Row 30 calories		 22m 35s
Performed as RX
Kristen Drake 11/13/2013 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:

500 meter row
25 Jumping Squats 45#
15 Pull-ups

 2 rounds 0 reps
Performed as RX
Kristen Drake 11/11/2013 Sheepdog CrossFit Outlaw 131111 BBG

Low Hang Snatch (2 from floor): 15 mins to work to a heavy single

Conditioning

4 rounds for reps of:

1:00 ME Wall Balls 20/14#
0:30 Rest
1:00 ME KBS 32/24kg
0:30 Rest
1:00 Burpee Over-the-Box Jumps 24/20
0:30 Rest

 155 reps
Performed as RX
Kristen Drake 11/10/2013 Sheepdog CrossFit CrossFit.com 120919 21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat		 12m 43s
Workout Scaled
Kristen Drake 11/08/2013 Sheepdog CrossFit Jackie Strength: bench press 5x3 @ 90%

Conditioning:
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 13m 55s
Performed as RX
Kristen Drake 11/07/2013 Sheepdog CrossFit Outlaw 131106 BBG

15 mins to establish a heavy single of the following complex: 2 Hang Cleans + 2 Jerks

Note: Perform ALL cleans first then follow with ALL jerks based on the reps prescribed. Ex: 2+2 = 2 cleans, after the second clean complete 2 jerks.

Conditioning

3 rounds for time of:

40 Double-Unders
20 T2B
10 Overhead Squats 95/65#		 35m 01s
Performed as RX
Kristen Drake 11/05/2013 Sheepdog CrossFit Outlaw 131105 Strength

5X4/8 Front Squat/Back Squat @ 75% of 1RM FS

Conditioning

5 rounds for reps of:

30 sec. ME Burpees
30 sec. Rest
30 sec. ME KBS 32/24kg
30 sec. Rest
30 sec. ME Ab-Mat Situps
30 sec. Rest		 156 reps
Performed as RX
Kristen Drake 11/04/2013 Sheepdog CrossFit Outlaw 131104 BBG

15 minutes to establish a 1RM Hang Snatch

Conditioning

3 rounds for reps of:

1 min ME Plate Ground to Overhead 45/25#
1 min ME OH Lunges with Plate 45/25#
1 min ME C2B Pull-ups

Rest 1 min between rounds.		 147 reps
Workout Scaled
Kristen Drake 11/01/2013 Sheepdog CrossFit Outlaw 131101 Strength

4X7/13 Front Squat/Back Squat @ 94% of weight used on 131028

Conditioning

*70 KB Snatches for time @ 32/24kg (apportion reps equally between arms, use any rep scheme)

EMOM beginning at 0:00 5, 4, 3, 2, 1 Muscle-ups (these are decreasing reps at each minute interval, after you finish the final rep at 4:00 there are no more required Muscle-ups).		 17m 34s
Workout Scaled
Kristen Drake 10/31/2013 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		 22m 28s
Workout Scaled
Kristen Drake 10/29/2013 Sheepdog CrossFit CrossFit.com 131027 BBG:

5x1 3 position clean (floor, knee, hip) at 80%

Conditioning:

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.		 16m 47s
Workout Scaled
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