Michael Heim

D1c4c884bac8507951280d1d09dfd387.png?s=150&d=https%3a%2f%2fgbcrossfit.com%2fcfgb theme square

Benchmarks

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

WODS

12/07/2018
1.) Every 1:30 for 5 Rounds
5 Deadlift @ 70%
2.) 10-9-8-7-6-5-4-3-2-1
GHD Sit Up
Toes To Bar
Ninja Roll Ups
*3.) 5x5 Front Squat @ 70%
*4.) Reverse Tabata Assualt Bike (10 sec on/20 sec off)
-Record total cals
*5.) 3 Rounds
5 SUPER Slow descent HSPU (Use 2 plate deficit for more challenge)
5 SUPER Slow descent Pullups
12/14/2018
1.) Every 2 min for 7 Rounds
2 Bottom 1 Sec Pause Back Squat @ 75% 1RM
2.) 14-13-12-11-10
Pullups
Empty Barbell Thrusters (set the bar down nicely)
*3.) 3x10 Barbell Bent Over Row
-Add load each round
*4.) 7 min 
:30 Sec = 20ft HS Walk
:30 Plank Hold
*5.) 1000m Row
3 SUPER powerful pulls every 100m, then medium effort.
Whiteboard
225# BS.
6:10 - worked on synchro PU with Brad
160# BS / HSW & Plank with Jamie & Jimbo!
175# BS
225# BS