Hannah Fameree

Square hannah and michael

Benchmarks

Workouts
Fran:00
Helen:00
Grace3:36
Isabel:00
Jackie:00
Lifts
Back squat170 lbs
Deadlift217 lbs
Clean & Jerk135 lbs
Snatch75 lbs
Front Squat145 lbs
Overhead Squat100 lbs

WODS

07/02/2018
1.) Every 90 seconds for 7 rounds complete Clean complex @ approx 65% 
Floor to Low Hang (directly below knees) -> Pause 3 seconds -> Clean & Jerk
2.) Ultra
1000m Row
Then 
3 Rounds 
15 Thrusters 95/65lb
5 Bar Muscle Ups
*3.) 3 Front Squat every 90 seconds for 5 rounds @ approx 80%
*4.) 21-15-9
Hang Power Clean 115/85lb
Assault Bike 
*5.) EMOM for 10 minutes 
3 Muscle Ups
5 Strict Ring Dips 
Note: Scale to 2MU/3SRD
*6.) GHD Sit-up Tabata
8 rounds: 
20 seconds ME GHD Sit-ups
10 seconds rest
note: rest @ parallel 
07/03/2018
1.) Giraffe☠️
50 Air Squat
30 Burpee Box Over (handsies and toesies) 30/24"
40 Air Squat
20 Burpee Box Over
30 Air Squat 
10 Burpee Box Over
2.) Every 2 minutes for 4 rounds 5 Deadlift @ approx 70%
*3.) 5-5-5-5 Push Press @ approx 70%, rest no more than 3 minutes between sets
*4.) 50-30-10😐
Ski Erg, cal
Row, cal
*5.) 5 Free Standing Handstand Push-upπŸ™‚
20' Handstand Walk
4 Free Standing Handstand Push-up 
20' Handstand Walk
3 Free Standing Handstand Push-up 
20' Handstand Walk
2 Free Standing Handstand Push-up 
20' Handstand Walk
1 Free Standing Handstand Push-up 
20' Handstand Walk
*6.) 5 rounds
10 Reverse Hyper
12 Back Extension
30 second Superman Hold

07/05/2018
1.) Firefighter
21-15-9
Cal row
Strict Press 95/65lb
β€”- rest 3:00 β€”-
15-12-9
Cal bike
Front Squat 135/95lb
β€”-rest 2:00 β€”-
9-6-3
Bar facing burpee
DL 185/135lb
*2.) Split Jerk 1-1-1-1-1-1 @ approx 85%
Note: Rest no more than 2 minutes between reps. Use Jerk Blocks
*3.) 12 minute AMRAP 
Seated Sled Pull 200/100lb
20m Sled Push 3x45/2x45
*4.) 7 minutes Power Snatch Ladder
10 @ 135/95lb
8 @ 155/105lb
6 @ 185/135lb
4 @ 205/145lb
2 @ 225/155lb
ME @ 245/165lb
*5.) 50 Chest to Bar Pull-ups 
*6.) 4 rounds
12 Reverse Hyper
12 Single Leg Deadlift 95/65lb
07/07/2018
1.) With a partner:
5 minute AMRAP 
Thruster 95/65lb switch every 12 reps
Note: One bar per team and Record total reps lifted
2.) With a partner:
8 minute AMRAP 
7 Hang Power Snatch 95/65lb
5 Bar Facing Burpees
Switch upon completion of Burpees 
rest 3 min.
4 minute AMRAP 
Wallball Clean Shots 20/14lb, switch every rep
Note: Wallball cannot touch floor
Note: record total rounds and total Wallball reps
3.) With a partner:
For time:
150 Toes to Bar
Note: switch every 5 reps and partner not working must be hanging prior to T2B beginning
07/09/2018
1.) 10 minutes to establish 1RM Thruster
-No Thruster Jerks allowed
-Bar comes from the ground or a rack, athlete's choice
2.) Every 2 minutes for 4
rounds 6 Push Jerk @ approx. 70%
-Try to cycle reps
*3.) 10 minute EMOM 
Odd: 1 Legless Rope Climb
Even: 1 Rope Climb
*4.) Every 90 seconds for
15 rounds 1 Snatch with a 3 second pause @
Low Hang @ approx 80%
*5.) 10 minute AMRAP
7 Sandbag Over Shoulder
150/100lb
100m Sandbag Bear Hug Carry
*6.) 5 rounds
10 Back Extension
10 Wide Grip Strict
Pull-ups
07/10/2018
 1.) Vest Triplet
3 rounds for time of:
Run 400 meters
24 squats
12 burpee box jump-overs
20lb Vest
2.) Every 2 minutes for 6 rounds 3 Overhead Squats @ approx. 75%
*3.) 21-15-9
Assault Bike (Women subtract 3 cals per round)
Wallballs 25/16lb
*4.) 5 rounds
40’ Farmer Carry
40’ Yoke Carry
note: Add load each round
*5.) EMOM until unable to complete 5 Unbroken Muscle Ups

07/17/2018
1.) Deuce Deuce (modified)
For time:
18 Toes to Bar
18 Clean & Jerk 95/65lb
200m Sprint
2.) Split Jerk 1-1-1-1-1-1-1 (PR Attempt)
-Start around 70%, add load each round
-Take no more than 2 min between sets
*3.) 30-20-10
Sumo Deadlift High Pull 135/95lb
Close Grip Bench Press 115/85lb
*4.) 3 Deadlift every 3 minutes for 5 rounds @ approx. 80%
*5.) Tabata Burpee Muscle Up
20 seconds work 10 seconds rest for 8 rounds
*6) 3 rounds
15 Reverse Hyper
15 Weighted Good Mornings 95/65lb
07/18/2018
1.) 10 minutes to establish 1RM Squat Snatch
-10 minutes to warm up to as heavy as you'd like
2.) 3 Back Squat every 3 minutes for 4 rounds @ approx. 85%
*3.) 9 minute AMRAP
3 Strict Deficit Handstand Push-ups 2x45/1x45
25 Wallballs 20/14lb
*4.) 4 rounds
10 Single Arm Dumbbell Step-ups 35/25lb 24/20” (R)
10 Single Arm Dumbbell Lunges 35/25lb (R)
10 Single Arm Dumbbell Step-ups 35/25lb 24/20” (L)
10 Single Arm Dumbbell Lunges 35/25lb (L)
*5.) 200m Yoke Carry 45lb plate on each post/25lb plate on each post
*6.) 50 GHD Sit-ups for time
Whiteboard
^155 miss at 157
Bs@205-215 not 85%
95# Snatch
275# BS
Kept it light. Back is getting better everyday. Worked to 155# for power snatch and 245# for BS.
Did Fran before because I missed the other day. 4:34 first time. Still not great at pull ups πŸ˜…
135# snatch
205# BS. Excuse Rolodex aside, it was a good day.
105# Snatch PR; 145# BS
#4 EC
80# Snatch, 135# BS
Dropped snatch back down to 65 for the rest of the 10 min to work on form
6 mile run.
πŸ’ picked.
105 Sn no PR
200 BS
100# pclean, tie PR
135# BS, Love Meathead Wednesdays!