Jonathan Schabruch

Hometown:
Unknown
Gym:
Sheepdog CrossFit
Gender:
Male
Age:
--
Height:
--
Weight:
--

April 29, 2014

Performed at: Sheepdog CrossFit
Workout Name: Power 140429
Description: Power

1) Mid Hang Power Snatch: Work to a 3rm

2) Strict Press: 1X3@70%, 1X3@80%, 1xMax Effort@90%, rest as needed

Accessories

1A) 3XME Strict Pull-Ups - rest 90 sec.
1B) 3X10Weighted Sit-Ups, AHAP- rest 90 sec. (Put feet through heavy Dumbells and hold a third Dumbell to the top of your head)

Conditioning

10 minute AMRAP of:

200' Shuttle Run (50' sections)
20 DB (two dumbells) Ground to Overhead 50/35#
50' HS Walk
20 DB Burpee 20" Box Overs 50/35#
Results: 1 rounds 4 reps
Performed as RX
Athlete's Notes: Power 1) 95-115-135-145-155(2). 2) 105-120-135X5. A) 21-12-11. B) 25-25-25. Counted each leg of the shuttle as one rep. Did one round plus the full 200' shuttle. G2O sets of 5. The burpee box overs with 50lb DBs were horrible.

1 similar workout

Date Name WorkoutDescription Results
04/29/2014 Power 140429 Power

1) Mid Hang Power Snatch: Work to a 3rm

2) Strict Press: 1X3@70%, 1X3@80%, 1xMax Effort@90%, rest as needed

Accessories

1A) 3XME Strict Pull-Ups - rest 90 sec.
1B) 3X10Weighted Sit-Ups, AHAP- rest 90 sec. (Put feet through heavy Dumbells and hold a third Dumbell to the top of your head)

Conditioning

10 minute AMRAP of:

200' Shuttle Run (50' sections)
20 DB (two dumbells) Ground to Overhead 50/35#
50' HS Walk
20 DB Burpee 20" Box Overs 50/35#		 1 rounds 4 reps
Performed as RX