Bill Binsfeld

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Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat385 lbs
Deadlift455 lbs
Clean & Jerk260 lbs
Snatch165 lbs
Front Squat315 lbs
Overhead Squat0 lbs

WODS

11/12/2018
1.) Every 2 minutes for 10 minutes Power Clean & Power Jerk establishing session 1RM
Then every 2 minutes
1 Power Clean & Power Jerk @ 95%
2 Power Clean & Power Jerk @ 90%
*2.) Every 3 minutes for 15 minutes 2 Back Squat establishing session 2RM
Complete 3-5 in no more than 5 sets each
*3.) Establish session 2RM Split Jerk
*4.) Establish session 2RM Push Press
*5.) Establish session 2RM Bench Press
1.) Rewind
7 minute AMRAP
25 Double Unders
2 Muscle Ups
5 Front Squat 185/135lb
*2.) 10 minute EMOM
10 Hand Release Push-ups
1 Rope Climb
*3.) 21-15-9
Power Snatch 75/55lb
Box Overs 24/20"
*4.) 50 Back Extensions
Note: Slow and precise
Whiteboard
50 sec pr. Starts off good turns into hell. Not my favorite workout but I did it.
34:38 First timer πŸ‘Š possibly last timer πŸ˜…
At home with Odin!
Burpees, situps, assault bike. Ruff
EC with LK
6th year of this workout..😝🧑
21:43 (more than 2 minute PR!)
15/round died REAL quick.. can’t math, so just sent it!
3 Mile Run
Happy Friday!
Crossfit Fringe - Columbia, MO
Push Press x 2 - Push Jerk x 3. 4 rounds. Add load. + Cindy (14 rds + 8 pushups). Deadlifts & BMU banded. GHD/ring rows. Oh and it’s GAMEDAY! πŸ€
Yuck!
31:53 Uhg that was hard