Barbi Gossen

C21efc42281b5d56fb208b3551dcfbd8.png?s=150&d=https%3a%2f%2fgbcrossfit.com%2fcfgb theme square

Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat275 lbs
Deadlift315 lbs
Clean & Jerk170 lbs
Snatch130 lbs
Front Squat200 lbs
Overhead Squat155 lbs

WODS

03/01/2019
RX:
Beginning on an 8-minute clock, complete as
many reps as possible of:
 25 toes-to-bars
 50 double-unders
 15 squat cleans (weight #1)
 25 toes-to-bars
 50 double-unders
 13 squat cleans (weight #2)
If completed before 8 minutes, add 4 minutes
to the clock and proceed to:
 25 toes-to-bars
 50 double-unders
 11 squat cleans (weight #3)
If completed before 12 minutes, add 4
minutes to the clock and proceed to:
 25 toes-to-bars
 50 double-unders
 9 squat cleans (weight #4)
If completed before 16 minutes, add 4
minutes to the clock and proceed to:
 25 toes-to-bars
 50 double-unders
 7 squat cleans (weight #5)
Stop at 20 minutes.
Rx’d: (Ages 16-54)
Men squat clean 135-185-225-275-315 lb.
Women squat clean 85-115-145-175-205 lb.
Teenagers 14-15:
Boys squat clean 95-115-135-155-185 lb.
Girls squat clean 55-75-95-105-115 lb.
Masters 55+:
Men squat clean 115-135-155-185-205 lb.
Women squat clean 65-85-105-125-145 lb.

Scaled:
Beginning on an 8-minute clock, complete as
many reps as possible of:
 25 hanging knee-raises*
 50 single-unders
 15 squat cleans (weight #1)
 25 hanging knee-raises*
 50 single-unders
 13 squat cleans (weight #2)
If completed before 8 minutes, add 4 minutes
to the clock and proceed to:
 25 hanging knee-raises*
 50 single-unders
 11 squat cleans (weight #3)
If completed before 12 minutes, add 4
minutes to the clock and proceed to:
 25 hanging knee-raises*
 50 single-unders
 9 squat cleans (weight #4)
If completed before 16 minutes, add 4
minutes to the clock and proceed to:
 25 hanging knee-raises*
 50 single-unders
 7 squat cleans (weight #5)
Stop at 20 minutes.
Scaled: (Ages 16-54)
Men squat clean 95-115-135-155-185 lb.
Women squat clean 55-75-95-115-135 lb.
Scaled Teenagers 14-15:
Boys squat clean 65-85-105-125-145 lb.
Girls squat clean 45-65-75-85-95 lb.
Scaled Masters 55+:
*Men perform sit-ups, squat clean 65-85-105-125-145 lb.
*Women perform sit-ups, squat clean 45-65-75-85-105 lb.
Whiteboard