Jennifer McFall

Square 20160712 145051 1

Benchmarks

Workouts
Fran7:00
Helen12:58
Grace:00
Isabel:00
Jackie10:58
Lifts
Back squat220 lbs
Deadlift237 lbs
Clean & Jerk147 lbs
Snatch110 lbs
Front Squat185 lbs
Overhead Squat110 lbs

WODS

07/01/2019
1.) 20 min to establish 1RM Strict Press
-Don't repeat a current personal record. Go at least 1lb over!
2.) Every 2:00 for 4 Rounds with :20 sec rest
Row 400m, then Max Effort Perpendicular Burpee Box Jump Overs 24/20" 
*3.) 4x20 Kipping HSPU
-Rest as needed between sets
*4.) 3 Rounds @ 40% Power Snatch Max
5 Behind the Neck Push Press Snatch Grip
5 Muscle Snatch
5 Power Snatch Balance
07/02/2019
1.) 20 min to establish 1RM Power Snatch
-Don't repeat a current personal record. Go at least 1lb over!
2.) 10-8-6-4-2
Strict Pullups
GHD Situps with Medball 14/10lb
*3.) 15 min Bar Muscle Up practice
*4.) 5x5 Clean Grip Deadlift @ 95% of SQUAT Clean
07/03/2019
1.) 20 min to establish 1RM Power Clean
-Don't repeat a current personal record. Go at least 1lb over!
2.) With a partner, complete as many rounds as possible in 15 minutes of:
30 Double Unders
15 Pull ups
15 Push ups
100-meter run

For the AMRAP, have one partner work while the other rests, switching after a full round is completed.
07/06/2019
1.) 20 min to establish 1RM Deadlift
-Don't repeat a current personal record. Go at least 1lb over!
2.) 21-15-9-3
Burpees
Strict Press at 50% of established 1RM this week
07/09/2019
1.) EMOM 12 OR *4.
Odd min: Freestanding HS Hold Practice
Even min: 4 Sandbag Cleans
(Have half class start on opposite stations)
2.) 5 Rounds
100m Plate Pinch Carry 35/25lb plates
20 Alt. Lunges in place with one plate overhead
*3.) 15 min practice ring muscle ups
*4.) 20 min to establish 1RM Back Squat (if you missed it last Friday)
-Don't repeat a current personal record. Go at least 1lb over!
07/10/2019
1.) EMOM 10
Odd: 6 DB Overhead Squats (3 in a row per side, you pick weight, try to work up)
Even: 5 Box Jumps 36/30" (Go higher if it's too easy)
2.) 21-15-9
Hang Power Clean and Jerks 45/35lb
Snatch Balance
*3.) 3x3 DSHSPU (deficit strict) 2x45 plates
3x5 DSHSPU 1x45
3x10 SHSPU no deficit
07/15/2019
1.) 30 min AMRAP
800m Run
5 Deadlifts 205/145lbs
3 Hang Squat Cleans 205/145lbs
1 Shoulder to Overhead 205/145lbs
5 Box Jump 36/30"
*2.) 3x10 Each:
Strict Pull Up
Strict Ring Dip
GHDSU
Whiteboard
3ish rounds, 6+20ft lunge (26#kb)
Some heavy lifting and DB cleans w/7:15 crew
4 + 2 DB power snatch; 4+5 KB
20# DB. Baby KB for lunge.
3+4 alt dB snatches/4 rds
10# DB SS, plate hops. 35# swings, 15# OH lunges
3 rds + 5 burpees / 5 rds + 9 kbs
yikes
Some stuff w the 7:15 crew.
20# DB/35# KB
Didn’t keep track of rounds, too much sweat in my eyes.💦
2 + 27 DU / 4 + 10 KBS - RX
humidity is still a thing at 5am
4+1 burpee 4+4kbs
3 + 15 burpees ; 4 + 6 kbs
Shirt came off. 😳