Jonathan Schabruch

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

December 2, 2014

Performed at: Sheepdog CrossFit
Workout Name: Outlaw 141202
Description: BBG

1) 5X1 High Pull (from floor) + Hang Snatch (power position) - work to a max complex for the session (no more than 5 heavy attempts), rest as needed

2) 5X1 Hang Clean (power position) + Front Squat + Jerk - work to a max complex for the session (no more than 5 heavy attempts), rest as needed

BB Cycling

3XME UB Cleans (full squat - from the floor) @ 85% (of max Clean) - rest 2:00

Strength

1a) 5X2 Paused Clean Pulls (3 count pause at knee) - heaviest possible, rest 90 sec.

1b) 5X2 Push Press + Hold (3 count lockout hold overhead) - heaviest possible, rest 90 sec.

Conditioning

1) 200 Double-Unders for time.

*Rest exactly 5:00 between 1 & 2.

2) 8:00 AMRAP of:

4 Muscle-Ups
12 (alternating) Front Rack BB Step-ups 24/20" @ 115/75#
24 Push Press 115/75#
Results: 1 rounds 28 reps
Performed as RX
Athlete's Notes: No Strength stuff. 2:50 on the 200 DUs. Did Bar MUs. Got 12 PPs on rd 2.

1 similar workout

Date Name WorkoutDescription Results
12/02/2014 Outlaw 141202 BBG

1) 5X1 High Pull (from floor) + Hang Snatch (power position) - work to a max complex for the session (no more than 5 heavy attempts), rest as needed

2) 5X1 Hang Clean (power position) + Front Squat + Jerk - work to a max complex for the session (no more than 5 heavy attempts), rest as needed

BB Cycling

3XME UB Cleans (full squat - from the floor) @ 85% (of max Clean) - rest 2:00

Strength

1a) 5X2 Paused Clean Pulls (3 count pause at knee) - heaviest possible, rest 90 sec.

1b) 5X2 Push Press + Hold (3 count lockout hold overhead) - heaviest possible, rest 90 sec.

Conditioning

1) 200 Double-Unders for time.

*Rest exactly 5:00 between 1 & 2.

2) 8:00 AMRAP of:

4 Muscle-Ups
12 (alternating) Front Rack BB Step-ups 24/20" @ 115/75#
24 Push Press 115/75#		 1 rounds 28 reps
Performed as RX