Jason Haw

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Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat0 lbs
Deadlift0 lbs
Clean & Jerk0 lbs
Snatch0 lbs
Front Squat0 lbs
Overhead Squat0 lbs

WODS

08/07/2018
CrossFit HQ Workout of the Day 180807
Complete as many rounds as possible in 15 minutes of:
21 GHD sit-ups
14 single-arm dumbbell push jerks

Use a single, heavy dumbbell and alternate arms each rep.

08/08/2018
500 Burpees
50k Run
10k Run
1.) CrossFit HQ Workout of the Day 180808
1 Mile Run....this one is the real one:)
2.) 1 Snatch EMOM for 20 minutes @ approx 70%
*3.) 5 rounds
10 Back Extension
10 Reverse Hyper
20 Banded Twists (10R/10L)
08/13/2018
1.) 10 Push Press every 2 minutes for 3 rounds working to a 10RM 
Rest 2 minutes 
Then every 3 minutes for 2 rounds Max Effort Push Press @ 95 & 90% of previously set 10RM
*2.-4.) Complete same structure with Back Squat, Bench Press & Strict Press
Note: We will be completing the Push Press in class to demonstrate exactly how this goes. For the additional movements feel free to modify time domain a little bit but stay within 4 minute rest periods. 
1.) Bending Ears
20 minute AMRAP
25 Air Squats
20 Hand Release Push-ups 
15 Abmat Sit-ups 
10 Handstand Push-ups 
5 Burpee Pull-ups 
*2.) 5 Rounds 
With 50/35lb Dumbbell
5 DB High Pull
3 DB Snatch (Full)
1 Legless Rope Climb
Note: Elbows must be above shoulder for a HP rep. If you fail a Legless climb switch to legs for the remainder. 
*3.) 25 Deadlift @ approx 60%
Note: Complete all reps in as few sets as possible. 
*4.) Max Effort Handstand Walk in 7 minutes, 10’ increments 
*5.) 5 rounds
10 Knees to Chest (strict and slow)
10 Hollow Rock
10 4-count Flutter Kicks 

08/14/2018
1.) 5 Power Snatch @ High Hang every 3 minutes to establish 5RM Snatch
Then continuing every 3 minutes
5 Snatch @ HH @ 95% of 10RM 
5 Snatch @ HH @ 90% of 10RM
*2.) Snatch Deadlift 
3 x 10, adding load each round establishing 10RM
2 x 15 @ 95 & 90% of 10RM
*3.) 3 x 10 Bulgarian Split Squats, adding load each round 
Note: 10 on right Leg & 10 on left leg equals 1 set
1.) Enforcer
10 Rounds
10/7 cal Assault Bike
10 alternating Single Arm Hang Dumbbell Clusters 50/35lb
*2.) 21-15-9
Strict Press 75/55lb
Ring Dips
*3.) 10 minutes total time Banded Kettlebell Barbell Overhead Walks
Note: It’s a comfortable walk 
*4.) 5 Rounds
10 Reverse Hyper
10 Weighted Hip Extension 
20 Sledgehammer Swings
08/16/2018
1.) Nancy 
5 Rounds 
400m Run
15 Overhead Squats 95/65lb
*2.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups 
Strict Narrow Grip Pull-ups 
Strict Chin-ups 
*3.) 3 rounds
15 Back Extension
15 Dumbbell Bent Over Row
15 Reverse Hyper
Whiteboard
Stuff at work
Willingly did burpees
Sweat PR
Should’ve scaled weight & gone for speed
14:07 Rx, 2) SPUC
Lifted heavy things
^315# BS (30# pr) | ^250# clean (5# pr)
Sweatin’ like an oldie
💦😎💦
Half SPUC
17:30 rx
🐢🏃🏻‍♀️
SPUC for EC
19:53, 55# OS
RX, 20:44 back locking up on 2nd 400m
17:30 75#, row 500m for run
45 secs slower
15:22 w mods - 35# & .5 bike
😰😰😰
11 strict wide grip pull ups, 5 rounds 10 GHDs/4 hips to rings, 20 FS 150# unbroken, sled pulls and sandbag cleans, barbell
15:32 RX
HAVE to find a way to be a better runner. 5-4-3-2-1 pull up complex. Row/Rev Hyper.
16:56 56 seconds slower wtf.
Granite game work out with Grant and Ryan F.
7 sec PR ☺️
14:33 (65#)
1/2 spuc with red band
**👵400m SkiErg & #22 bar (shoulder preservation) & 3×{15s GH-BE/BOR/R-HYP.
Rest Day RX
17:12, 15#, bike