Rachel Meyers

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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

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
11/09/2018
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

11/12/2018
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
11/13/2018
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. 



11/15/2018
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 
11/16/2018
1.) Deer Classic 300
300 Burpees for time
*2.) for time:
10 cal Assault Bike
5 Front Squat 315/215lb (85%)
4 Deficit Strict Handstand Push-ups 2x45/1x45
10 cal Assault Bike 
4 Front Squat 315/215lb
3 Deficit Strict Handstand Push-ups 2x45/1x45
10 cal Assault Bike 
3 Front Squat 315/215lb
2 Deficit Strict Handstand Push-ups 
*3.) 10 Rope Climbs for time
*4.) 7 minute AMRAP 
5 Bar Muscle Ups 
12 Deadlift 225/155lb
*5.) 3 rounds
15 Bent Over Dumbbell Row
15 Parallel Ring Row
15 Reverse Hyper
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