Liz LeCaptain

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Benchmarks

Workouts
Fran5:36
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat245 lbs
Deadlift300 lbs
Clean & Jerk187 lbs
Snatch145 lbs
Front Squat200 lbs
Overhead Squat150 lbs

WODS

01/03/2020
1.) Give me liberty or give me mobility
21-15-9 (5 minute cap)
Air Squats
Push-ups
Sit-ups
Quad Smash (12 minutes)
21-15-9 (5 minute cap)
Strict Press 75/55lb
Hang Power Snatch 75/55lb
Shoulder/Thoracic Smash (12 minutes)
21-15-9 (5 minute cap)
Wallballs 20/14lb
Medicine Ball Clean 20/14lb
Achilles Smash/Calf Smash (remainder of class)
2.) More mobility
3.) Some more mobility
01/06/2020
1.)  Every 2:30  minutes for 5 rounds 4 Front Squat, add load each round starting @ approx 70%
2.) Sandals 
21-18-15 Toes to Bar 
15-12-9 cal Assault bike 
9-6-3 Strict Press 135/95lb
note: 21-15-9, 18-12-6, 15-9-3
*3.)  5 x 3 Power Clean Blocks @ HH 50%
then 
5 x 1 Power Clean from floor starting @ 50% adding load each round
note: keep rest between all sets at no more than 3 min
*4.) 5 rounds
10 Bench Press
3 Strict Pull-ups->ME Pull-ups, do not come off the bar between the strict and non strict pull-ups 
note: choose weight that can be completed in one set
*5.)  3 rounds
25 GHD Sit-ups
1 min Plank Hold 


01/07/2020
1.) Breaker Run
Every 3 minutes for 24 minutes alternating 
0dd: 500m Row
Even: 30/24 cal Assault Bike
note: getting faster each round so don't try to die by rowing a sub 1:30 your first go
2.) 5-3-3-2-1-1-1 Push Press, add load each round working up to heavy single
*3.) 5 x 3 Pressing Snatch Balance @ approx 55%
note: feet are in receive position and there is no dip/drive just drop like you’re pushing yourself down using the bar
*4.) 3 rounds 
25 WallBalls 20/14lb
50m Sandbag Carry 150/100lb
*5.) 4 x 20 Kipping Handstand Pushups, rest as needed between sets
note: scale down reps instead of adding abmats
*6.) 15 min AMRAP
12 Reverse Hyper
10 Super Slow Back Extensions
8 Super Wide Grip Strict Pull-ups



01/10/2020
Bradley
10 Rounds 
Sprint 100m
10 Pull-ups
Sprint 100m
10 Burpees
Rest 30 sec


01/13/2020
1.) Every 2 minutes for 12 minutes 3 Front Squat adding load each round starting at 75%
2.) Wagbag
3 rounds
5 Hang Cleans 155/105lb
11 Box Jumps 24/20” 
22/17 cal Assault Bike
*3.) 5 x 3 Snatch @ Hang 55%
note: drop and reset each hang snatch, rest no more than 3 minutes between sets
*4.) 20m Sled Push
5 rope climbs 
20m Sled Push
4 Rope Climb
20/3 20/2 20/1
*5.) 50 Toes to Bar for time 
01/15/2020
1.) EMOM for 16 minutes Snatch High Pull from Hang @ approx 60%
Note: Directly above knee 
2.) McGregor
21-15-9 
cal Row
Power Snatch 115/85lb
*3.) 5 x 3 Clean from Blocks @ H 60%
Then 5 x 1 Clean, adding load each round starting @ 60%
*4.)  Every 2 min for 8 minutes 6 Deadlift @ 55%
*5.) Every 4 minutes for 16 minutes 6 Overhead Squat @ 65%
*6.) 10-9-8-7-6-5-4-3-2-1
Dips
Strict Pull-ups
*7.) 30-20-10
Hollow Rocks
Tripod to Headstand 
Note: equally distribute weight between hands and head ie. don’t put all the weight in your head. 
01/20/2020
1.) Red Air
17 minute AMRAP
.5 mile Assault Bike
15 Sumo Deadlift High Pull 75/55lb
15 Hand release Pushups
**Choose 1 extra credit**
2.) 4 Back Squat every 2 minutes for 5 rounds @ 70
3.) EMOM for 8 minutes 3 Deadlift @ 65%
4.) 3 rounds
40’ Sled push 45/25lb(inside)
5 Bar Muscle up
5.) 5 x 3 Power Clean from Blocks @ LH 60%
Then
5 x 1 Power Clean starting @ 60% adding old each round
01/21/2020
1.) 5-4-3-3-2-1 Strict Press
2.) Old Man
5 rounds
12 Stiff Leg Deadlift 115/85lb
9 Hang Clean 115/85lb
6 Split Jerk 115/85lb
Note: 9 minute cap
*3.) 5 x 20 cal Handles only Assault Bike, rest 1:1
*4.) 7 minute AMRAP 
20’ Sandbag Carry 
20’ Yolk:) Walk 45’s/25’s
*5.) 6 x 2 Snatch @ LH 65%
Then 6 x 1 Snatch High Pull adding load each round starting at 65%
*6.) 3 rounds
12 Parallel Ring Rows
7 Slow Wide Grip Strict Pull-ups
4 Heavy Heavy Bent Over Dumbbell Rows
Note: use a box for your heels on the ring rows and it’s two dbs on the db rows, concentrate on not changing your back/hip angle. 
01/22/2020
1.) Refit
10 Bar Muscle Ups
1000m Row
8/800
6/600
4/400
2/200
**Choose 1 extra credit in class if time allows**
*2.) Every 2:30 minutes for 5 rounds 3 Front Squat @ 80%
*3.) EMOM for 10 minutes 
Odd: 7 Chest to Bar
Even: 10’ Single Arm Overhead Dumbbell Lunge R/L , 55/35lb
*4.) 21-15-9
GHD Medball Situps 
Hollow Rocks
*5.) 4 x 3 Snatch Balance @ approx 65%
Note: your feet move in this one
*6.) EMOM for 6 min 1 Clean Extension from low hang -> Power Clean + Jerk @ approx 65%
Note: order of operations: deadlift barbell then reverse down to low hang, pause briefly and pull to extension, then touch n go from floor in to Power Clean, jerk however you wish

01/24/2020
Paul Pena
7 rounds, each for time
100m Sprint
19 Kettlebell swings, 2 pood
10 Burpee Box Jumps, 24”
Rest 3 minutes
01/25/2020
1.) Flight Line
17 minute AMRAP 
100’ Handstand Walk
50 Air Squats
100’ Handstand Walk
50 GHD Sit-ups 
100’ Handstand Walk
50 Walking Lunge Steps
**Choose 1 extra credit**
2.) Every 2 minutes for 10 minutes 5 Front Squat @ 60%
3.) Every 2 minutes for 10 minutes 4 Deadlift @ 70%
4.) EMOM for 12 min 1 Clean Extension + 1 Clean @ approx 65%
5.) Accumulate 7 total minutes of Plank, every time you come out of plank complete 5 Strict Toes to Bar

Whiteboard
Snatches at 95#