Andy Frelich

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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

07/05/2017
1.) Every 2 minutes for 12 minutes 6 Split Jerk, add load each round
note: cycling is the name of the game. if you cannot cycle the 6 it's too heavy
2.) Jupiter
3 rounds
25 Air Squat
50 Double Unders
500m Row
*3.) 10 minute EMOM
3 Muscle Ups 
1 Clean 275/195lb
*4.) 3 person Teams
10 Tire Flips
100 Chest to Bar Pull-ups
10 Tire Flips
100 Assault Bike cals
10 Tire Flips
100 Strict Handstand Push-ups
note: all members flip tires and one person works at a time on the rest
5.) 5 minutes max effort Med Ball Russian Twists 20/14lb
note: every time your feet hit the ground 100m Sprint, door to door
07/18/2017
1.) Every 2 minutes for 5 rounds 3 Clean + 1 Jerk @ High Hang, add load each round
2.) Fran
21-15-9
Thruster 95/65lb
Pull-up
*3.) #abmountain
accumulate total time for time:
6 minutes in Plank
4 minutes in hollow
2 minutes L-sit 
note: plank is elbow/front lean rest position. Try to hollow rock for at least 30 seconds of the 4 minutes
*4.) Shoulder Press 3-3-3-3-3, add load each round rest 2 min between sets
*5.) Back Squat 10-10-10, rest as needed start approx 65% and add load. Record all 3 loads 
*6.) 5 rounds
10 Back Extension
10 GH Raise, perfect No bounce
Whiteboard
^125 c&j
Up to 184# c&j
WOD = missed ring & bar mu
11:02 MUP & ring dips w/green
C&J ^105, SP EC, PP 1RM@ 105# ohs 10-10-10 @65#
Morning - 11:48 scaled
Night - 4) 125 working; 1rm 165. 5) 65. 6)
14:38 if you count non locked out reps. Hc up to 185. Don't get a massage before class
Swimming lessons
Thanks Steve!
275#
MUP with band. Clean complex up to 110#
Crossfit Balboa
🦑
8:35 - All the prego modifications
C&J ^ 80#
12:55? Not close to rx
2 cl and 1 jerk at 195#...ec sp at 145
14:20, modified mu progression
c&j 65-95#
Hips2rings/MUP/dips, worked on losing extra swing on T2b. Clean complex up to 105#
11:31 MUP
Cleans to 125#...EC HR/SM, shoulder press 75#, PP 125#, OHS 95#
13:20 // 115#
Hips to rings and MU progression with band. Nice and cool this morning compared to yesterday.. 🔥
9:29 push-ups/hanging leg raises/ring rows and dips
c&j ^85#
12:59 MUP
95# C&J
12ish scales MUs; clean complex up to 135#
EC push press up to 165# with Big Mike
11:42 ring progressions
C&j 185# ec SP 135# X 3 PP 205# 20# PR
215# clean and jerk
No idea 10???
^ 225# cJ
C&J up to 205
95-115 c&j. 12:43 knee pu, purple band on low rings for mu.
165 clean and push press
C&J ^ 205#
Scl'd the MU w/ Swing MUP + 5 A-RD. BS: 10/6/5/5/5 & DB-SP: 4×10. All my pre-hab stuff too.
C&J up to 135#...shoulder is getting there slowly!
13:01 Rx
Up to 215#
Swimming with Steve
Thanks so much!!
Cleans to 235
14:17, modified
C & push press ^30#