Michael Green

Square img 20150815 160510

Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel3:51
Jackie:00
Lifts
Back squat365 lbs
Deadlift405 lbs
Clean & Jerk225 lbs
Snatch190 lbs
Front Squat325 lbs
Overhead Squat225 lbs

WODS

11/02/2018
1.) Every 2 minutes for 10 minutes 1 Snatch adding load each round working up to session 1RM
then
5 minute AMRAP
Snatch @ approx 90% of established 1RM
Note: Just lifting no expectations of reps
*2.) Every 3 minutes for 5 rounds 3 Snatch High Pulls establishing a session 3RM
then 
3 Snatch High Pulls @ 95% of 3RM
2 x 3 Snatch High Pulls @ 90% of 3RM
*3.) Every 3 minutes for 5 rounds 3 Snatch High Pulls from High Hang establishing a session 3RM
then 
3 Snatch High Pulls from High @ 95% of 3RM
2 x 3 Snatch Pulls from High Hang @ 90% of 3RM
1.) Unbreakable 
20 minute cap
10 Unbroken Double Unders
Run 400m
20 Unbroken Double Unders
Run 400m
30 Unbroken Double Unders
Run 400m 
40 Unbroken Double Unders
Run 400m
50 Unbroken Double Unders
Run 400m
Note: Scale the double unders to 5/10/15/20/25 or 2/4/6/8/10 or unbroken singles if your double unders are not yet up to par.
*2.) 3 rounds
5 Back Squat 335/235lb (approx 80%)
20 cal Assault Bike 
*3.) 10 minute EMOM
1 Clean 
1 Rope Climb
note: You pick the weight for the clean, intention is to be heavy.
*4.) 4 Rounds 
12 Reverse Hyper
10 Bent Over Barbell Row, supinated grip
8 GH Raise

11/04/2018
1.) Guardian
40 minute AMRAP 
1 Snatch 135/95lb
10 cal Row
1 Clean & Jerk 135/95lb
10 cal Assault Bike
1 Front Squat 135/95lb
10 Bar Facing Burpees 
Every round add 1 rep to the Snatch, Clean & Jerk and Front Squat

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 

11/09/2018
U.S. Army Spc. David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on Nov. 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. 

Zeus
3 rounds for time
30 wall-ball shots, 20/14-lb. ball
75/55-lb. sumo deadlift high pulls, 30 reps
30 box jumps, 20-inch box
75/55-lb. push presses, 30 reps
Row 30 calories
30 push-ups
Body-weight back squats, 10 reps

11/11/2018
HERO's Within
30 Deadllift 225/155lb
30 Bar Facing Burpees
Run 1 Mile
20 Hang Power Clean 185/135lb
20 Bar Facing Burpees
Run 800m
10 Overhead Squat 135/95lb
10 Bar Facing Burpees
Run 400m
10 Bar Facing Burpee
10 Overhead Squat 135/95lb
Run 800m
20 Bar Facing Burpees
20 Hang Power Clean 185/135lb
Run 1 Mile
30 Bar Facing Burpees
30 Deadlift 225/155lb
Note: Scale to 185/135, 135/95 & 95/65

11/13/2018
1.) CrossFit HQ WOD 180824
5 2-minute rounds of:
10 thrusters
200-m row
Max-rep thrusters
Rest 3 minutes between rounds.
Men: 95 lb.
Women 65 lb.
2.) 15 minute AMRAP 
10 GHD Sit-ups 
10 Tripod to Headstand 
20 Kettlebell Side to Sides
Note: Stand between 2 boxes at approx waist height and move the Kettlebell back and forth just moving at the hips (L to R). Enjoy this isn’t a race. 



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


11/15/2018
1.) Every 2 minutes for 20 minutes 1 Clean & Jerk @ approx 80%
Note: Either work up to 80% adding load each round or work up to 80% prior and do each rep @ 80%
*2.) Every 1:30 for 10 Rounds 1 Snatch @ approx 80%
Note: Either work up to 80% adding load each round or work up to 80% prior and do each rep @ 80%
1.) M9
3 Rounds 
17 Chest to Bar Pull-ups 
15 Overhead Squat 115/85lb
*2.) 7 minutes to establish 1RM Strict Press
Then every 2 minutes for 5 rounds
10 Strict Press @ 50% of established 1RM
*3.) 2 minute AMRAP Hand Release Push-ups 
Rest 2 minutes
1:30 AMRAP Hand Release Push-ups 
Rest 1:30
1 Minute AMRAP Hand Release Push-ups 
Rest 1 minute
30 second AMRAP Hand Release Push-ups 
Note: Rest only in Plank position
*4.) 5 round 
50m Single Arm Kettlebell Overhead Walk (R) 1.5/1 pood
50m Single Arm Kettlebell Overhead Walk (L) 1.5/1 pood
30 second Handstand Hold 
Note: Use wall if needed for Handstand Hold 
*5.) GHD Sit-up Tabata
8 rounds: 
20 seconds ME GHD Sit-ups
10 seconds rest
note: rest @ parallel 
Whiteboard