Chris Rasmussen

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Benchmarks

Workouts
Fran4:32
Helen:00
Grace2:08
Isabel4:30
Jackie:00
Lifts
Back squat345 lbs
Deadlift465 lbs
Clean & Jerk275 lbs
Snatch205 lbs
Front Squat305 lbs
Overhead Squat245 lbs

WODS

12/03/2018
1.) Every 1:30 for 6 Rounds
3 Snatch (singles) @ 70%
2.) 5 Rounds
10 Alternating Pistols
10 Power Clean 115/85
*3.) EMOM 10
Odd=Rope Climb
Even=Legless Rope Climb
*4.) 10 Min to Establish 1RM Box Jump (Use large foam box so you don't die)
*5.) With a Partner
10 Min AMRAP
Athlete A: Bike 10 Cals
10 Synchro T2B
Athlete B: Bike 10 Cals
10 Synchro Pullups
12/04/2018
1.) Every 1:30 for 6 Rounds
3 Clean & Jerk (Singles)@ 70% 1RM
2.) 10 Min AMRAP
5 Box Jumps 36/30" (no more than 80% of your max from yesterday) 
3 Push Press 155/105 (from the ground)
1 Strict Muscle Up
*3.) 5 rounds
10 Bent Over Row, Supinated Grip 95/65lb
10 Single Leg Deadlift, (10 each leg) 95/65lb
*4.) 5 Min on the clock:
45 Seconds Intense Row/15 Seconds Light Row
*5.) Overhead Squat
10-8-6-4-2
Add Load Each Round
12/07/2018
1.) Every 1:30 for 5 Rounds
5 Deadlift @ 70%
2.) 10-9-8-7-6-5-4-3-2-1
GHD Sit Up
Toes To Bar
Ninja Roll Ups
*3.) 5x5 Front Squat @ 70%
*4.) Reverse Tabata Assualt Bike (10 sec on/20 sec off)
-Record total cals
*5.) 3 Rounds
5 SUPER Slow descent HSPU (Use 2 plate deficit for more challenge)
5 SUPER Slow descent Pullups
Whiteboard
70# snatch
21.53 #75 BS
75# Power Snatch
Snatch @ 195# Bench Press extra credit up to 285#
125# Snatch
70# snatch
Finished a tad after the 15 min cap
Snatch 45# BS 45#
11:31 (at home)
DUs + rafters = penguin jumps
95# Snatch / Bench Press EC 125#
#100 Snatch
15:30ish, 45#DL, bike instead of DU
PS ^30#