Christopher Adam

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Benchmarks

Workouts
Fran4:32
Helen:00
Grace2:08
Isabel4:30
Jackie:00
Lifts
Back squat365 lbs
Deadlift465 lbs
Clean & Jerk270 lbs
Snatch205 lbs
Front Squat305 lbs
Overhead Squat245 lbs

WODS

11/01/2019
11/04/2019
1.) Every 1:30 for 5 Rounds
1 Snatch + 2 Overhead Squats @ 75%
2.) 10 Rounds
10 Deadlifts 135/95lb
5 Strict Handstand Pushups
1 Sandbag Clean 150/100lb
*3.) Accumulate 200m of DB Farmer Carry
-Any time you set the DB down, do 10 burpees
11/05/2019
1.) 4 min Banded Hip Flexor Stretch (2 min per side)
2.) 3 position Banded Shoulder Stretch
3.) 20 min AMRAP
10 Toes to Bar
40ft Bear Crawl
2 Double Bodyweight/1.5 BW Back Squats
*4.) 3 Rounds
10 SLOW GH Raises
10 Back Extensions
11/06/2019
1.) Every 1:30 for 5 Rounds
1 Clean + 2 Jerks @ 75%
2.) 21 min AMRAP
One Athlete - 10 Ninja Roll Ups
Accumulate - 20 Kettlebell Swings 70/53lb
One Athlete - 5 Burpee Bar Muscle Ups
Accumulate - 30 Pushups
One Athlete - 1 Snatch 185/125lb
-Only one athlete works at a time for the entirety of the workout
*3.) 15-12-9
Assault Bike Cal
Lateral Box Jump Overs 24/20lb
11/08/2019
11/14/2019
1.) EMOM 8
1 Power Clean + 1 Front Squat @ 80%
2.) 10 Rounds
5 Deadlifts 185/125lb
10 Alt. Dumbbell Snatch 50/40lb
*3.) EMOM Until Failure to Complete:
2 Wall Walks (Nose and Toes only)
1 Rope Climb
-Increase rope climb by 1 each round
11/15/2019
1.) EMOM 8
2 Pause Front Squats @ 70%
2.) 12 min AMRAP
10 Unbroken Double Unders
80ft Farmer Carry (you pick weight)
-Anytime you trip on DU, do 5 groiners before continuing where you left off
-Add 10 Unbroken Double Unders each round
*3.) 5 Rounds
200m Ski Erg
1 Box Jump as high as you can without dying

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