Chris Rasmussen

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Benchmarks

Workouts
Fran4:32
Helen:00
Grace2:08
Isabel4:30
Jackie:00
Lifts
Back squat365 lbs
Deadlift465 lbs
Clean & Jerk270 lbs
Snatch205 lbs
Front Squat305 lbs
Overhead Squat245 lbs

WODS

03/01/2019
RX:
Beginning on an 8-minute clock, complete as
many reps as possible of:
 25 toes-to-bars
 50 double-unders
 15 squat cleans (weight #1)
 25 toes-to-bars
 50 double-unders
 13 squat cleans (weight #2)
If completed before 8 minutes, add 4 minutes
to the clock and proceed to:
 25 toes-to-bars
 50 double-unders
 11 squat cleans (weight #3)
If completed before 12 minutes, add 4
minutes to the clock and proceed to:
 25 toes-to-bars
 50 double-unders
 9 squat cleans (weight #4)
If completed before 16 minutes, add 4
minutes to the clock and proceed to:
 25 toes-to-bars
 50 double-unders
 7 squat cleans (weight #5)
Stop at 20 minutes.
Rx’d: (Ages 16-54)
Men squat clean 135-185-225-275-315 lb.
Women squat clean 85-115-145-175-205 lb.
Teenagers 14-15:
Boys squat clean 95-115-135-155-185 lb.
Girls squat clean 55-75-95-105-115 lb.
Masters 55+:
Men squat clean 115-135-155-185-205 lb.
Women squat clean 65-85-105-125-145 lb.

Scaled:
Beginning on an 8-minute clock, complete as
many reps as possible of:
 25 hanging knee-raises*
 50 single-unders
 15 squat cleans (weight #1)
 25 hanging knee-raises*
 50 single-unders
 13 squat cleans (weight #2)
If completed before 8 minutes, add 4 minutes
to the clock and proceed to:
 25 hanging knee-raises*
 50 single-unders
 11 squat cleans (weight #3)
If completed before 12 minutes, add 4
minutes to the clock and proceed to:
 25 hanging knee-raises*
 50 single-unders
 9 squat cleans (weight #4)
If completed before 16 minutes, add 4
minutes to the clock and proceed to:
 25 hanging knee-raises*
 50 single-unders
 7 squat cleans (weight #5)
Stop at 20 minutes.
Scaled: (Ages 16-54)
Men squat clean 95-115-135-155-185 lb.
Women squat clean 55-75-95-115-135 lb.
Scaled Teenagers 14-15:
Boys squat clean 65-85-105-125-145 lb.
Girls squat clean 45-65-75-85-95 lb.
Scaled Masters 55+:
*Men perform sit-ups, squat clean 65-85-105-125-145 lb.
*Women perform sit-ups, squat clean 45-65-75-85-105 lb.
03/04/2019
1.) EMOM 5
1 Overhead Squat @ 90%
2.) For Time:
50 Double Unders
25 Front Squats 95/65lb
40 Double Unders
20 Front Squats 135/95lb
30 Double Unders
15 Front Squats 155/105lb
20 Double Unders
10 Front Squats 185/125lb
*3.) EMOM 5
1 Bench @ 90%
*4.) 3 Rounds
5 SUPER Slow descent HSPU (Use 2 plate deficit for more challenge)
5 SUPER Slow descent Pullups
03/06/2019
1.) EMOM 5
1 Back Squat @ 90%
2.) 20-16-12-8-4
Hang Power Snatch 115/85lb
Burpees Over Bar
*3.) EMOM 5 
1 Strict Press @ 90%
*4.)  tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement
03/07/2019
1.) EMOM 5
1 Snatch @ 90%
2.) With Partner:
8 Rounds
9 Deficit Handstand Pushups 45/25lb plates
5 Chest to Bar Pullups
1 Legless Rope Climb
-One partner does full round, then switches
-Each partner does 4 rounds total
*3.) EMOM 5
1 Deadlift @ 90%
*4.) 22-16-10
Dumbbell Power Clean and Jerk 2x50/2x35lb
Dumbbell Alternating Lunge
03/11/2019
1.) Every 2 min for 4 rounds
10 Pause Front Squats @ 50%
2.) 15 Rounds
2 Burpee Box Jumps 36/30"
2 Burpee Muscle Ups
*3.) Every 2 min for 4 rounds
10 Power Cleans from Hang Blocks @ 50%
*4.) 300 Double Unders - Every time you break, do 10 Air Squats
03/12/2019
1.) Every 2 min for 4 rounds
10 Snatch (Touch 'n Go if you can) @ 50%
2.) For Time:
10 Bar Muscle Ups
20ft HS Walk
20 Pistols
20ft HS Walk
16 Pistols
20ft HS Walk
12 Pistols
20ft HS Walk
8 Pistols
20ft HS Walk
4 Pistols
10 Bar Muscle Ups
*3.) Every 2 min for 4 rounds
10 Deadlift @ 50%
*4.) 3x10 Barbell Bent Over Row
-Add load each round
03/13/2019
1.) Every 2 min for 4 rounds
10 Pause Back Squat @ 50%
2.) 3 Rounds
10 Snatch Balance 75/55lb
12 Toes To Bar
14 Push Up
*3.) Every 2 min for 4 rounds
10 Strict Press @ 50%
*4.) 7 min
:30 = 20 Broad Jump
:30 = 3 Strict Pullups
03/18/2019
1.) Every 2 min for 4 rounds
7 Pause Back Squat @ 60%
2.) Every 2 min for 5 rounds with :30 rest
8 Thrusters 135/95lb
Max Assault Bike Cals with remaining time
-Don't reset the bike ever
(Set clock for 5 rounds of 2:00/:30)
*3.) 15-12-9
GHD Situp
Burpees
-FAST FAST FAST
*4.) With a Partner:
7 min AMRAP - Athletes work simultaneously, then switch places
A: 5 HSPU
B: 5 Alt. DB Snatches 50/35
A:10 HSPU
B: 10 Alt. DB Snatches
Continue up ladder, adding 5 reps per round
03/19/2019
1.) Every 2:30 for 4 rounds
7 Clean & Jerk @ 60%
2.) 3 Rounds
10 Strict Ring Dips (MU to high rings if able)
10 Sumo Deadlift High Pull 115/85lb
10 Strict Handstand Push ups
*3.) 3 Rounds
10 Back Extension
10 Reverse Hyper
*4.) Every 2 min for 5 rounds
10m Sled Pull 2x45/45lb plate
10 Chest to Bar Pullups
03/20/2019
1.) Every 2 min for 4 rounds
7 Pause Overhead Squat @ 60%
2.) 12 Min AMRAP
14 Cal Row
12 Alt. Pistol Squats
10 Toes to Bar
8 Box Jumps 36/30"
*3.) Every 2 min for 4 rounds
7 Bench @ 60%
*4.) EMOM 7
10 Alt DB Snatch, Increase DB weight by 5lb each round
Whiteboard
Did some non-19.5 things with Liz & Brad
13:28 Scaled
18:30 scaled
45#, 33/27 regular PU, 21/15/9 ring rows #notintheopen :)
Mrs. Fluffamuffagus struggles with C2B!!
177 doing masters 55 +
Finished the rest when second group went. Thanks Grace.