Barbi Gossen

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Benchmarks

Workouts
Fran7:35
Helen:00
Grace:00
Isabel4:58
Jackie:00
Lifts
Back squat275 lbs
Deadlift302 lbs
Clean & Jerk165 lbs
Snatch130 lbs
Front Squat200 lbs
Overhead Squat155 lbs

WODS

07/12/2017
1.) 15 minute AMRAP
25 Wall Facing Squats
10 Tri-pod to Headstand
20 Walking Lunges, light dumbbells 
2.) Joker
400m Run
21 Deadlift 225/155lb
400m Run
15 Deadlift 225/155lb
400m Run
9 Deadlift 225/155lb
*3.) 5 rounds
10 Strict Press @ 50% 1RM
10 Strict Pull-ups
*4.) 10 minute EMOM
10 Push-ups
10 Sit-ups
note: use dumbbells for your feet and interlock hands behind head for the sit-ups. no abmat.
*5.) 50 perfect Back Extension
followed by 3 x 10 Reverse Hyper
note: like a cinnamon roll on the back ext.
07/14/2017
1.) 2017 Granite Games Teams of 3 Qualifier Workout 4
Athlete 1
12 min AMRAP
15 Deadlift (135/95lbs)
12 Hang Clean (135/95lbs)
9 Shoulder to Overhead (135/95lbs)
Athlete 2
12 min AMRAP
12 Deadlift (155/105lbs)
9 Hang Clean (155/105lbs)
6 Shoulder to OH (155/105lbs)
Athlete 3
12 min AMRAP
9 Deadlift  (185/125lbs)
6 Hang Clean (185/125lbs)
3 Shoulder to OH (185/125lbs)
note: choose 1 weight and rep scheme 
*2.) 30 minute AMRAP
Row 1000m
10 Bar Muscle Ups
Run 1 mile
10 Bar Muscle Ups
100 cal Assault Bike
10 Bar Muscle Ups
note: slow and steady
*3.) Clean 1-1-1-1-1, add load rest as needed
note: heavy
*4.) 3 rounds
15 Weighted Hip Extension
15 Stiff Legged Deadlift 95/65lb




07/21/2017
1.) EMOM for 8 minutes 3 Back Squats @ approx 75%
2.) Full Isabel
30 Snatches 135/95lb
*3.) 5 minute AMRAP
10 GHD Sit-ups 
100m Sprint (door to door)
*4.) Push Jerk 5 x 3, add load each round. Cycle is the name-o of the game-o
*5.) 3 rounds
ME Handstand Push-up
ME Strict Pull-ups 
Note: falling off wall and coming off the bar constitutes end of set
*6.) Row 500m for time
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#