Sam Goldsmith

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Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat360 lbs
Deadlift405 lbs
Clean & Jerk210 lbs
Snatch135 lbs
Front Squat235 lbs
Overhead Squat210 lbs

WODS

11/05/2019
1.) 4 min Banded Hip Flexor Stretch (2 min per side)
2.) 3 position Banded Shoulder Stretch
3.) 20 min AMRAP
10 Toes to Bar
40ft Bear Crawl
2 Double Bodyweight/1.5 BW Back Squats
*4.) 3 Rounds
10 SLOW GH Raises
10 Back Extensions
11/07/2019
1.) Every 1:30 for 5 Rounds
3 Position Power Snatch @ 75%
2.) 12 min AMRAP
25 Double Unders
10 Front Squats 155/105lb
25 Double Unders
10 Alt. Front Rack Lunges 155/105lb
25 Double Unders
10 Box Jumps 36/30"
25 Double Unders
1 Legless Rope Climb Up AND Down for Rx
*3.) 21-15-9
Cal Row
Burpees Over Rower
11/08/2019
11/09/2019
1.) Every 2 min for 5 Rounds
3 Position Clean + 1 Jerk @ 75%
2.) 6 Rounds
10 Abmat Sit Ups -> 1 Ninja Rollup
10 Strict Press 95/65lb (take from the floor)
*3.) 1 Mile Ruck with plate 45/35lb
11/11/2019
1. EMOM 8
 1 Clean & Jerk @ 80%
2.) For Time:
25 GHD Situps
15 Cal Row
5 Ring Muscle Ups
30 GHD Situps
20 Cal Row
10 Ring Muscle Ups
*3.) 3 Rounds
10 GH Raises
10 Back Extensions
Whiteboard