Jonathan Schabruch
August 4, 2014
| Performed at: | Sheepdog CrossFit |
| Workout Name: | Outlaw 140804 |
| Description: | 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 |
| Results: | 15m 07s Performed as RX |
| Athlete's Notes: | At home. BBG 135-165(2)-165(2) Almost had it! A) 22+3, Did the rest w/ a 4" deficit- 7+2/1, 5+2/1, 6+3. B) 200# (70%) no misses. First 45' of HSW unbroken. Broken a lot after that. KB snatch 10/10/10/10/5/5, alternating. OHL in 13 steps- 6/4/3. KB swings 21/19/10. |
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