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Jonathan Schabruch

Hometown:

Unknown

Gym:

Sheepdog CrossFit

Gender:

Male

Age:

--

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--

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October 31, 2014

Performed at:	Sheepdog CrossFit
Workout Name:	Outlaw 141027
Description:	BBG 7X1 Snatch from blocks (just above knee) - work to a max single for the day (no more than 7 attempts), rest as needed BB Cycling 1) 3X3 UB Hang Snatches (full) from the Power Position - rest 90 sec. 2) 1XME T&G Snatches (full) from floor @ 90% of max triple from #1 Strength 1a) 4X5 Front Squats - work to a 5rm, rest 2:00 1b) 4X8 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) - if 8 reps at strict tempo is too easy add weight, rest 2:00 Conditioning EMOM for 10:00- 4/3 Muscle-Ups (men 4 - women 3) 10 Wall Balls 30/20# (men - if you don't have a 30# WB, use a 12' target) Then, with the clock still running... EMOM for as long as possible (until 20:00)- 7/5 Muscle-Ups (men 7 - women 5) 15 Wall Balls 30/20# (men - if you don't have a 30# WB, use a 12' target)
Results:	5m 08s Workout scaled
Modifications at:	Did regular 20# WBs to 10'
Athlete's Notes:	At home. Did 7X1 Hang Snatches from knee. 95-135-155-165x-165-175x-175x. Still letting back recover. Did 3X5 FS at 175-205-215. Cond: 5 complete minutes plus 8 reps.

1 similar workout

Date	Name	WorkoutDescription	Results
10/31/2014	Outlaw 141027	BBG 7X1 Snatch from blocks (just above knee) - work to a max single for the day (no more than 7 attempts), rest as needed BB Cycling 1) 3X3 UB Hang Snatches (full) from the Power Position - rest 90 sec. 2) 1XME T&G Snatches (full) from floor @ 90% of max triple from #1 Strength 1a) 4X5 Front Squats - work to a 5rm, rest 2:00 1b) 4X8 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) - if 8 reps at strict tempo is too easy add weight, rest 2:00 Conditioning EMOM for 10:00- 4/3 Muscle-Ups (men 4 - women 3) 10 Wall Balls 30/20# (men - if you don't have a 30# WB, use a 12' target) Then, with the clock still running... EMOM for as long as possible (until 20:00)- 7/5 Muscle-Ups (men 7 - women 5) 15 Wall Balls 30/20# (men - if you don't have a 30# WB, use a 12' target)	5m 08s Workout Scaled