Eric Hansen

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Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat265 lbs
Deadlift315 lbs
Clean & Jerk217 lbs
Snatch180 lbs
Front Squat0 lbs
Overhead Squat0 lbs

WODS

09/05/2018
1.) Every 3 minutes for 5 rounds 5 Power Snatch @ High Hang from blocks
Note: Use last weeks heaviest 5RM and load bar within 10% of it. 
*2.) 10 Snatch Deadlift every 3 minutes for 3 rounds then drop weight 10% and complete 1 Max Effort Deadlift set
*3.) 3 Rounds 
10 Alternating Pistol Squats with 1.5/1 pood Kettlebell (Held goblit style)
20 Alternating Box Step Ups 24/20”, no load
1.) Twitch
Row 30 cal
21-15-9
Deadlift 225/155lb
Pull-ups 
Row 30 cal
*2.) Snatch Balance 1-1-1-1-1-1
Note: Add load each round and rest no longer than 2 minutes between sets
*3.) 12 minute AMRAP 
30 Wallballs 20/14lb
3 Rope Climbs
*4.) 9-7-5
Clean & Jerk 225/155lb
Muscle Ups 
Note: Clean can be any style
*5.) 5 rounds (N.F.T.)
10 Back Extensions
10 Reverse Hyper
10 Weighted Hip Extension

09/12/2018
1.) 15 minutes to work up to a 3RM Power Snatch @ Hang position. Bar cannot be dropped during 3 reps. 
2.) Salt Lick
10 minute AMRAP 
7 Right Arm Strict Dumbbell Shoulder Press 50/35lb
7 Chest to Bar Pull-ups 
7 Left Arm Strict Dumbbell Shoulder Press 50/35lb
7 Chest to Bar Pull Ups 
3.) 2 Rounds 
2 minute AMRAP of 
Snatch from Hang Position @ 95% of 5RM 
2 minute to change load
2 minute AMRAP of 
Snatch from Hang Position @ 90% of 5RM 
Note: Just keep lifting for 2 minutes 
*4.) Every 2 minutes for 3 rounds working up to a 5RM Snatch Deadlift
Then 
Every 3 minutes for 2 rounds 
ME @ 95%
ME @ 90%
*5.) 5 rounds of 5 Bulgarian Split Squats, Right then Left legs. Add load each round. 
*5.) Overhead Squat 6-6-6 @ approx 75%
Note: Rest no more than 3 minutes between sets 
*6.) 10 Rope Climbs for time
*7.) for time:
30 GHD Sit-ups 
25 Hang Power Clean 115/85lb
10 Bar Muscle Ups 
25 Hang Power Clean 115/85lb
30 GHD Sit-ups 


Whiteboard
RX. 20 reps from end. Finished after time cap. Squat jerk at 65#
That should be called “yuck”.
14/20 Thrusters @ 15:00 cap
155# SJ
12:29 - My hands were shaking after...
155# 5RM Squat Jerk
13:38; 95PJ
9-7-5 OHsquats 135 Box overs
I’m shaking ☠️☠️ Cool
11/20 cal at time cap (on way down)
55# Thruster. 55# 5RM SJ.
45lb 3/4 Squat , 17:23
Woof.
2/20 thrusters (second set) at cap RX
Squat jerk @ 65#. trying to get lowwww
15:34, thrusters at 45#
105# squat jerk
HHPS 1RM 100lb Running clock 18min 1 mile run AMRAP 30DU, 15 DB snatch, 10 box jump (35lb db, 20in box) 3 +40
18:30 w 35lb thrusters.
Squat jerks 35lb working on form, 4x6-10 ghd sit ups, 4x4-5 purple band pull-ups
16:25 at 65#
65# PJ
Rest day
Squat jerks @ 85#
Squat jerks @130#, OHS/box overs, 50 pistol squats, GH raises/kip swings/hallow rocks
Part of my soul was left somewhere between the bike and the bar, if anyone finds it please place in the lost & found and I"ll pick it up later - thanks!
Is it bad I really liked that workout? SJ 55# (form). 4 rds - 500m row/21 GHD/5 HSPU. 7 min ladder ring rows/SPU. Shoulder rehab stuff.
12:10 (rower)
175# squat jerk
125 lb Squat Jerk & 30 Thrusters done at 15 min cap
85 5RM SqJ/21:27 RX
17 of 30 cals at cap
Through 30s at cap (not easy to do alone at 715)
^95#
14:26 (65#)
Power Jerk 60#
16:24, 125# 5RM
9-7-5 OHS/BJO 2:26
Rest and Mobility Day
Still got tempted by doing the 5x5 in BS and set a PR by 10 pounds after because legs felt fine and I have no chill. "rest day"
Squat jerk up to 125#
The opposite of fun.
155# power jerk
18/30 thrusters, 25#
15#SJ