Jonathan Schabruch

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

November 17, 2014

Performed at: Sheepdog CrossFit
Workout Name: Outlaw 141117
Description: BBG

5X1@80% Snatch from blocks (just above knee) - rest as needed

BB Cycling

3X3@80% UB Hang Snatches (full) from the Power Position - rest 90 sec.

Strength

1a) 4X5@75% Front Squats - rest 90 sec.

1b) 4X10 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) - if 10 UB reps at strict tempo is too easy add weight, rest 90 sec.

Conditioning

5 rounds for time of:

20 Calorie Row
20 Wall Balls 30/20#

Note: Men, if you don't have a 30# wall ball use a 20# to a 12' target.
Results: 16m 25s
Performed as RX
Athlete's Notes: No strength work. 1st day back after dealing with lower back injury for a week and a half. 30lb ball at ASO. Didn't really push the pace. Just happy to be back.

1 similar workout

Date Name WorkoutDescription Results
11/17/2014 Outlaw 141117 BBG

5X1@80% Snatch from blocks (just above knee) - rest as needed

BB Cycling

3X3@80% UB Hang Snatches (full) from the Power Position - rest 90 sec.

Strength

1a) 4X5@75% Front Squats - rest 90 sec.

1b) 4X10 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) - if 10 UB reps at strict tempo is too easy add weight, rest 90 sec.

Conditioning

5 rounds for time of:

20 Calorie Row
20 Wall Balls 30/20#

Note: Men, if you don't have a 30# wall ball use a 20# to a 12' target.		 16m 25s
Performed as RX