Ashley Peterson

41c69a9a1bc27f0e434b8ff74166b54a.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

02/01/2020
1.) Garbage Truck
21-15-9
Dumbbell Deadlift 50/35lb
Dumbbell Hang Power Clean 50/35lb
Dumbbell Push Jerk 50/35lb
**Choose 1 extra credit in class**
*2.) 3 Back Squat @ 80% every 2:30 minutes for 5 rounds
*3.) 5 rounds
150m Row
5 Sandbag Cleans
Rest 2 minutes
*4.) Every 3 minutes for 15 minutes Snatch Complex from floor: 1 Pull to HH + 1 High Pull + 1 Snatch + 1 Overhead Squat approx 70%


02/06/2020
1.) Mail Room
start each round with 100m Shuttle(10m) 
21-15-9 
Overhead Squat 115/85lb 
Toes to Ring
**Choose one extra credit **
2.) 7 min AMRAP 
10m Sled Push 45/25lb
3 Bar Muscle Up
3.) Every 3 minutes for 12 min 3 position Clean Complex @ approx 75% Clean from HH + 1 Clean from H + 1 Clean & Jerk from F
4.) 13 min AMRAP 
10 Back Extension
8 Wide Grip Strict Pull-ups
10 Reverse Hyper
02/11/2020
1.) 10 minute EMOM
Odd: 10 Push Press 115/85lb
Even: 1 Deficit Strict HSPU
Note: you choose plate height/depth
2.) EPS
100 Thrusters 75/55lb
Every time you set the bar down on the ground complete 20 Deadlift 75/55lb
*3.) 5 rounds
20m Yoke Carry 45/25
5 Sandbag over Yoke 150/100lb
*4.) Every 3 minutes 1 Clean -> 1 Hang Clean & Jerk @ 75% for 6 rounds
*5.) 20 minute AMRAP
10 One legged KB Deadlift each leg 32/16lb 
10 Back Extension
10 Hip Extension
10 Supinated Grip Bent Over Row 95/65lb
note: 4- 5 rounds is the goal


02/15/2020
1.) That Whistle
50 Air Squat
5 Burpees to target
5 Toes to Bar
40 Air Squat
10 Burpees to target
10 Toes to Bar
30 Air Squat
15 Burpees to target
15 Toes to Bar
20 Air Squat
20 Burpee to target
20 Toes to Bar
10 Air Squat
25 Burpee to target
25 Toes to Bar
**Choose 1 extra credit to complete in class**
*2.) 4 Back Squat @ 70% every 2:30 for 5 rounds
*3.) Every 3 minutes for 4 rounds
5 Deadlift 315/225lb (70%) 
20’ Handstand Walk
5 Bar Muscle Ups
20’ Handstand Walk
*4.) 10 total reps of: Floor->Hang->Pause 2 sec.->Floor->Clean @ 80%
note: rest no more than 2 minutes between reps
*5.) 5 rounds
10 GHD Sit-ups
10 second hold with body parallel to floor 


Whiteboard
30:27. Dead the rest of the day.
Team WOD w T. Fam
33 something
😨