Jason Nobles

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Benchmarks

Workouts
Fran4:31
Helen9:30
Grace2:36
Isabel2:54
Jackie7:41
Lifts
Back squat400 lbs
Deadlift415 lbs
Clean & Jerk266 lbs
Snatch231 lbs
Front Squat315 lbs
Overhead Squat265 lbs

WODS

11/01/2018
1.) CrossFit HQ WOD 181014
3 rounds for time of:
1,000-m row
50 sumo deadlift high pulls
25 pull-ups
Men: 75-lb. SDHP
Women: 55-lb. SDHP
2.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds 
2 minute plank 
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds 
1 minute plank
note: don't give in to your mind telling you to quit, hold your position.

11/06/2018
**WOD First**
1.) Every 3 minutes for 5 rounds 1 Clean & Jerk establishing a 1RM
Then continuing every 3 minutes
1 @ 95%
2 @ 90%
*2.) Every 2 minutes for 5 rounds 2 Back Squat establishing a 2RM
Do not take over 20 minutes for each below:
*3.) 5 sets to Establish a 2RM Split Jerk 
*4.) 5 sets to Establish a 2RM Push Press
*5.) 5 sets to Establish a 2RM Bench Press
1.) Kisses
10-9-8-7-6-5-4-3-2-1
GHD Medball Sit-up 20/14lb
Medball Clean 20/14lb
Note: Scale GHD with Abmat as needed
*2.) 9 minute AMRAP 
21 Push Press 95/65
14 Box Overs 24/20”
*3.) EMOM until failure
Add 1 rep each round
Starting at 10 Push-ups 
*4.) 3 rounds
80’ Barbell Farmer Carry 135/95lb (2 bars)
80’ Sandbag Bear Hug Carry 150/100lb
Note: 40’ increments (rig to rig)
*5.) 5 rounds
10 Back Extension 
10 Bent Over Dumbbell Row (2 dbs)

11/07/2018
**WOD first**
1.) Every 2 minutes for 14 minutes 1 Snatch establishing 1RM
*2.) 5 x 3 Clean Pull establishing 3RM
*3.) 5 x 3 Clean Pull from High Hang establishing 3RM
1.) Fish Eyes
11 minute AMRAP 
5 Handstand Push-ups 
25 Double Unders
10 Handstand Push-ups 
25 Double Unders
15 Handstand Push-ups 
25 Double Unders
20 Handstand Push-ups 
25 Double Unders
25 Handstand Push-ups 
25 Double Unders 
30 Handstand Push-ups 
25 Double Unders 
35 Handstand Push-ups 
25 Double Unders 
Note: Keep adding 5 Handstand Push-ups each round until time expires. Scale the Handstand Push-ups by 2’s or 3’s or 4’s as needed. 
*2.) 21 Bar Facing Burpees 
42 Overhead Squat 75/55lb
21 Bar Facing Burpees
*3.) 3 Rounds 
12 Sumo Deadlift High Pull 115/85lb
1 Legless Rope Climb
*4.) for time:
55 Toes to Bar 
*5.) tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement 

11/08/2018
1.) Every 2 minutes for 5 rounds 2 Front Squat establishing a 2RM
Then
1 ME set @ approx 90-95% of established 2RM 
*2.) Every 3 minutes for 5 rounds 1 Clean & Jerk establishing a 1RM
Then continuing every 3 minutes
1 @ 95%
2 @ 90%
Do not take over 20 minutes for each below using the same scheme above using rests of no more than 3 minutes between sets:
*3.) Establish a 2RM Squat Jerk / ME @ 90%
*4.) Establish a 2RM Push Press / ME @ 90%
1.) Helen
3 rounds
Run 400m
21 Kettlebell Swings 1.5/1 pood
12 Pull-ups 
*2.) 3-3-2-2-1 Snatch Balance 
Note: Add load each round working up to a session 1RM
*3.) With a partner 
16 minute AMRAP, Switch
1 person 100m Sled Pull 3x45/2x45lb (door to door)
1 person Assault Bike 
Note: Record total cals 
*4.) 21-15-9
Hang Power Clean & Jerk 135/95lb
9-7-5
Muscle Up
*5.) 3 rounds
15 Bent Over Dumbbell Row
15 Parallel Ring Row
15 Reverse Hyper
11/12/2018
1.) Every 2 minutes for 10 minutes Power Clean & Power Jerk establishing session 1RM
Then every 2 minutes
1 Power Clean & Power Jerk @ 95%
2 Power Clean & Power Jerk @ 90%
*2.) Every 3 minutes for 15 minutes 2 Back Squat establishing session 2RM
Complete 3-5 in no more than 5 sets each
*3.) Establish session 2RM Split Jerk
*4.) Establish session 2RM Push Press
*5.) Establish session 2RM Bench Press
1.) Rewind
7 minute AMRAP
25 Double Unders
2 Muscle Ups
5 Front Squat 185/135lb
*2.) 10 minute EMOM
10 Hand Release Push-ups
1 Rope Climb
*3.) 21-15-9
Power Snatch 75/55lb
Box Overs 24/20"
*4.) 50 Back Extensions
Note: Slow and precise
11/14/2018
**WOD First**
1.) a. Every 2 minutes for 20 minutes 1 Snatch adding load to establish session 1RM
Or
1.) b. EMOM for 20 minutes 1 Snatch @ approx 70%
Note: Choose a or b based on skill i.e. if you are still in your puppy stage of Snatching choose b and if you’re experienced choose a. 
*2.) Every 1:30 for 6 Rounds 1 Clean Pull adding load each round
Note: Pull through full extension and only pull as high as the momentum of the bar takes it
1.) Achilles 
12 minute cap
100 Double Unders
1000m Row
75 Double Unders
750m Row
50 Double Unders
500m Row
Note: Scale with 75/750, 50/500, 25/250
*2.) 6-5-4
Back Squat 345/235lb (80%)
Muscle Ups
*3.) 21-15-9
Sumo Deadlift High Pull 75/55lb
Assault Bike 
*4.) 20 Axle Clean 225/155lb for time
*5.) 3 rounds
10 Wide Grip Strict Pull-ups 
10 Bent Over Row 135/95lb
10 Reverse Hyper


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