Andy Frelich

Bc43f057156e1e2a9d32d51b3abf8618.png?s=150&d=https%3a%2f%2fgbcrossfit.com%2fcfgb theme square

Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie6:44
Lifts
Back squat355 lbs
Deadlift455 lbs
Clean & Jerk275 lbs
Snatch195 lbs
Front Squat305 lbs
Overhead Squat245 lbs

WODS

05/02/2017
1.) Every 2 minutes for 12 minutes 4 Back Squat, add load each round. Start at approx 70% of your 1RM
2.) Everlong
3 rounds
50 Double Unders
25 GHD Sit-ups
5 Muscle Ups
*3.) 4 x 400m Run, rest exactly 2 minutes between rounds.
note: negative splits is what you want so pace accordingly
*4.) for time:
with partner
10 Tire Flips 
100 cal AirAssault 
1000m Sled Pull 3x45lb/2x45lb (10 x 100m)
10 Tire Flips
note: one on bike and one pulling sled switch after every 100m. Both flip tire

05/04/2017
1.) Overhead Squat every 2 minutes 10-8-6-4-2-2-1, add load each round 
2.) Toss of the Dice
20 minute AMRAP
Run 200m
20m Handstand Walk
20 Pull-ups
*3.) 5 rounds
1 Clean 275/195lb
20m Yolk Carry 45's+25's/45's
*4.) 50 Toes to Bar for time
05/16/2017
1.) Every 90 seconds for 5 rounds 10 unbroken zero pause Overhead Squat, add load each round
2.) Old Shep
5 rounds 
200m Run 
7 Bar Muscle Ups
note: scale with boxed bar muscle ups 
*3.) 12 minute AMRAP
25 cal Assault Bike
25 Burpees
*4.) Axle Clean and Jerk 1-1-1-1-1-1-1, add load each round and rest as needed
*5.) 3 rounds
15 Hip Extensions
10 GH Raise
15 Reverse Hyper

Whiteboard