james macco

A8aa9cdf1caf175a1f7a16ec9324700b.png?s=150&d=https%3a%2f%2fgbcrossfit.com%2fcfgb theme square

Benchmarks

Workouts
Fran6:06
Helen11:28
Grace4:13
Isabel:00
Jackie:00
Lifts
Back squat275 lbs
Deadlift375 lbs
Clean & Jerk200 lbs
Snatch150 lbs
Front Squat255 lbs
Overhead Squat205 lbs

WODS

04/04/2019
1.) With a Partner
12 Rounds
100m Row
10 Dips (MU to high rings if able)
5 Ground to Overhead 155/105lb
-One Partner works, one rests
-Each athlete does 6 rounds total
2.) Partner Death by Box Jumps 30/24"
-Partners switch rounds, one works while the other rests
3.) Partner Quad Smash
04/05/2019
1.) Every 1:30 for 5 rounds
3 Back Squat @ 80%
2.) 5 Rounds
20ft HS Walk
10 Thrusters 115/85lb
1 Rope Climb
*3.) Every 1:30 for 5 rounds
3 Strict Press @ 80%
*4.) Every 1:30 for 5 rounds, with :30 sec rest
Run 200m, then ME tire flips
(Set clock for 5 rounds of 1:30/:30)
04/07/2019
1.) Run 1 mile
21-15-9
Thrusters 95/65lb
Pullups
Run 1 mile
Note time of first mile, Fran time, and second mile time all separately, as well as total time. 
2.) EMOM 7
5 Strict T2B
5 Strict HSPU
3.) Banded Shoulder Mobility
04/08/2019
1.) EMOM 6
1 Overhead Squat @ 90%
2.) Every 3 minutes for 5 rounds
10 HSPU
10 Front Squat 135/95lb
Then ME Assault Bike Cals
-HSPU/FS meant to be done UB, so scale if needed
-Track cumulative total Cals
*3.) EMOM 6
1 Bench @ 90%
*4.) 4 Rounds
10 SLOW Single Leg RDL each leg
-Add load each round
04/10/2019
1.) EMOM 6
1 Back Squat @ 90%
2.) 10 Box Jump 36/30"
20 Kettlebell Swing 70/53lb
30 Wallball 25/16lb
40 GHD Situps
30 Wallball
20 Kettlebell Swing
10 Box Jumps
*3.) EMOM 6
1 Strict Press @ 90%
*4.) Death by Double DB Hang Squat Clean Thrusters 40/20lb
04/12/2019
1.) EMOM 6
1 Snatch @ 90%
2.) 15 min AMRAP
10 Cal Assault Bike
10 Alt. Front Rack Lunges 135/95lb
20 Abmat Situps
*3.) EMOM 6
1 Deadlift @ 90%
*4.) Accumulate 500ft of Sandbag Bearhug Carry 150/100lb
-Every time you set it down, do 10 Toes to Bar
-Set cones up at 50ft stretches
04/13/2019
1.) EMOM 6
1 Front Squat @ 90%
2.) Accumulate 100 Strict Press 95/65lb
-Any time you drop do 10 Sumo Deadlift High Pulls & 25 Double Unders
-Can only rest OH or Front Rack
*3.) EMOM 6 
1 Power Clean from Hang Blocks @ 90%
*4.) 40m Shuttle, in 10m incriments
10 Slam Balls 50/40lb
60m Shuttle
10 Slam Balls
80m Shuttle
10 Slam Balls
100m Shuttle
10 Slam Balls
04/15/2019
1.) Every 2 min for 5 rounds
5 Snatch @ 50%, 4 @ 60%, 3 @ 70%, 2 @ 80%, 1 @ 90%
2.) 10 Rounds
60m Shuttle Sprint (10m incriments)
5 Chest to Bar Pullups
*3.) Every 2 min for 5 rounds
5 Deadlift @ 50%, 4 @ 60%, 3 @ 70%, 2 @ 80%, 1 @ 90%
*4.) 5 Rounds 
10m Sled Push 2x45/145lb plate
10 Slam Balls 50/40lbs
04/16/2019
1.) Every 2 min for 5 rounds
5 Overhead Squat @ 50%, 4 @ 60%, 3 @ 70%, 2 @ 80%, 1 @ 90%
2.) 12 min AMRAP
10 Burpee Box Jumps 36/30"
15 Cal Assault Bike
30 Unbroken Double Unders (if you break, do a 5 groiner penalty, then continue)
*3.) Every 2 min for 5 rounds
5 Bench @ 50%, 4 @ 60%, 3 @ 70%, 2 @ 80%, 1 @ 90%
*4.) EMOM 10
1 Strict Muscle Up
5 Back Extensions
04/17/2019
1.) Every 2 min for 5 rounds
5 Clean & Jerk @ 50%, 4 @ 60%, 3 @ 70%, 2 @ 80%, 1 @ 90%
2.) 10 Rounds
15 Kettlebell Swings 53/35lb
1 Legless Rope Climb
*3.) Every 1:30 for 5 rounds
10 Hang Squat Snatch 75/55lb
10 Bar Facing Burpees
*4.) 16-12-8-6-4
Double DB Thruster 50/35lb
-Complete 20m Farmer Carry between sets
-Anytime DB are set down, do 10 Cal Assault Bike
04/18/2019
1.) 10 Rounds With a Partner:
Partner A: Runs 100m with 45/35lb plate
Partner B: 10m Handstand Walk
10 Synchro Box Jump Overs 24/20”
-A&B do their portions simultaneously, then switch places.
2.) Partner Hamstring Smash
3.) Lacrosse Ball Shoulder Smash
04/22/2019
1.) 20 min to find 1RM Snatch
2.) Accumulate 75/55 Assault Bike Cals
-Every 2 minutes get off the bike and do 10ft HS Walk and 3 Power Snatches @ 50% 1RM Snatch
-On 3,2,1...GO start with the HS Walk and Snatches, not on the bike
*3.) Banded/Plate Hip Stretch
*4.) 5x5 Back Rack Split Jerks @ 50% 1RM OHS
-Focus on catching LOW LOW LOW
04/23/2019
1.) 20 min to find 1RM Overhead Squat
2.) 21-15-9
Deadlift 115/85lb
Push Press 115/85lb
*3.) 3 Position Banded Shoulder Mobility
*4.) 10x1 Super Slow Clean Pulls to High Hang - then Clean from HH and Jerk
-Start at 50%, and add ~5-10lbs each rep
Whiteboard
Went the chest to bar route with bands. BS 105# (no delicate flower today 😂) clean and jerk went no pr....
2:23 back squats @ 140#.
190# C&J for a 5# PR
C2B w/bands. 4 sets of 10, BS in between @85 C&J up to 140# (5#PR)
7 minutes ish #85 BS - 20 C2B with bands
2:23 Back Squats @ 225#
330# C&J 5# PR!
140# C&J; 6:40
Single arm db 100#🤣;
Vested 2.25 miles run with LK
225# C&J 10# PR
2:31 c2b broke up into 25 and 15
1:41 95# BS UB
135# CJ
130# C&J PR / 7:30ish - C2B route
8 C2B x 5 rounds, 85# BS 130# OHS - 15# PR
Chest to Bars
C2B 20-10-10- Not sure on time 295 C&J (10# pr)
135# (5# pr)
2:18 90# BS
CJ up to 125#- missed jerk on 130# 3 times😝 Fast AF row/burpee EC
1:14 backsquats unbroken 95#
Clean and jerk PR 185# (5# PR) 2 mile vested run with Chris
2:25 BS @ 105#
165# C&J - 5# PR!
2:19 (40 BS - no c2b. 130#)
CJ LIFETIME PR. 195#. + 1 mi run. 🤢
2:42 bs ub @200#
240#c&j no PR
3:55 ( BS at 210# x 40)
265# clean no jerk
2:45 #70, 10 ring rows
4 C&J Q2 minutes #75
115 CJ (no PR) / 2:?? BS @ 105
Few seconds behind Brad
Was an active participant of 315p
4:42 (40 C2B), 105 BS
150 cal bike - every 2 min: 5 BS (155), 20 dubs. 23:54
155# (5# PR)
2:31 BS@115#
215 (10# PR)
185 clean and BS for the wod right after. Took me a while to get the clean for the BS. DId the 40 C2B version and used the rack after getting 185 up the first time.