Amanda Zeamer

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Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat180 lbs
Deadlift205 lbs
Clean & Jerk120 lbs
Snatch80 lbs
Front Squat125 lbs
Overhead Squat0 lbs

WODS

10/05/2019
1.) 12 Min AMRAP
100m Run (Door to door ONLY)
10 Wallballs 25/16lb
1 Snatch 185/125lb (Scale to 75% 1RM)
2.) 3x400m Sprints
-Rest 2 min between rounds
-Record total time on the clock, including rest
*3.) 30 Ring Dips for time
10/07/2019
1.) EMOM 7
3 Position Snatch (HH, Hang, Floor) @ 60%
2.) 4 Rounds
20 Kettlebell Swings 53/35lb
15 Ring Dips (Muscle Up to it if able)
10 Strict Pullups
*3.) 3 Rounds
10 Rear Foot Elevated Split Squats, each leg with DBs
10 Single Leg Romanian Dead Lifts, each leg with DBs
10/09/2019
1.) EMOM 7 
3 Position Clean (HH, Hang, Floor) + 1 Jerk @ 60%
2.) With a partner for time:
100 Double Unders
20 Thrusters 115/85lb
20 Toes to Bar
75 Double Unders
15 Thrusters
15 Toes to Bar
50 Double Unders
10 Thrusters
10 Toes to Bar
25 Double Unders
5 Thrusters
5 Toes to Bar
-Then Back up the ladder
-Do not repeat the round of 5's
-One athlete works at a time, one rests
22 minute cap
*3.) 3x5 Super Slow Descent Pullup Negatives
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