james macco

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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

10/01/2019
1.) 6 min Calf/Achilles Smash - 3 min per side
2.) Run 600m
15 Power Snatches 155/105lb
Run 400m
30 Toes to Bar
Run 200m
45ft Handstand Walk
2 Rounds
*3.) 30 Pullups for time
10/02/2019
1.) ONLY ATTEMPT THIS WOD IF YOU ARE WELL RESTED, WELL FED AND PURE OF HEART
40 min AMRAP
100 Double Unders
10 Strict Deficit Handstand Pushups Short Parallettes w/abmat on the floor
25/20 Cal Assault Bike
10 Deadlifts 2xBodyweight/1.5xBodyweight
25/20 Cal Row
10 Box Jumps 36/30"
400m Run
10 Thrusters 80% Bodyweight/65% Bodyweight
2.) Die like Lord Voldemort

10/08/2019
1.) 8 min Lacrosse Ball Shoulder Smash
2.) 20 min AMRAP
Row 500m
80ft Dumbbell Lunge 1x50/1x40lb (40ft down and back, hold DB anywhere)
Row 400m
20 Sumo Deadlift High Pulls 95/65lb
Row 300m
10 Ring Muscle Ups
*3.) 3x5 Super Slow Descent HSPU Negatives
10/09/2019
1.) EMOM 7 
3 Position Clean (HH, Hang, Floor) + 1 Jerk @ 60%
2.) With a partner for time:
100 Double Unders
20 Thrusters 115/85lb
20 Toes to Bar
75 Double Unders
15 Thrusters
15 Toes to Bar
50 Double Unders
10 Thrusters
10 Toes to Bar
25 Double Unders
5 Thrusters
5 Toes to Bar
-Then Back up the ladder
-Do not repeat the round of 5's
-One athlete works at a time, one rests
22 minute cap
*3.) 3x5 Super Slow Descent Pullup Negatives
10/10/2019
1.) Every 1:30 for 5 Rounds
2 Snatch + 3 Sec Receive Hold @ 65%
(Snatch + Hold, Snatch + Hold)
-No chasing the barbell to save it
-If you keep failing, drop 5%
2.) 5 Rounds
10 Hang Power Cleans 95/65lb
80ft Bear Crawl
1 Rope Climb
*3.) 15 min Handstand Walk over plates practice
10/15/2019
1.) 12 min Leg Smashing (3 min per area, per side)
2.) 20 min AMRAP
500m Run (break up any way you choose)
40 GHD Situps
30 Alt. Dumbbell Hang Clean & Jerks 50/35lb
20 Burpee Box Jump Overs 24/20"
10 Bar Muscle Ups 
*3.) 4x80ft OH Walk with Barbell and hanging banded Kettlebells
10/16/2019
1.) From Squat Rack
EMOM 7
1 Snatch Balance + 5 Second Receive Hold @ 60%
2.) With a Partner
25 min AMRAP
10/7 Cal Row + 10 Kettlebell Swings 70/53lb
10/7 Cal Row + 15 Handstand Pushups
10/7 Cal Row + 10 Alt. Front Rack Lunges 155/105lb
10/7 Cal Row + 5 Muscle Ups
10/7 Cal Row + 10 Front Squats 155/105lb
-One athlete commits to a whole line of movement

*3.) 3 Rounds
10 GH Raises
:30 HS Hold
10/17/2019
1.) EMOM 7
3 Position Power Clean + 1 Jerk @ 65% 
2.) 3 Rounds
10 Jump Squats
10 Toes to Bar
10 Strict Press 75/55lb
10 Pullups
*3.) 5x10 Elevated Ring Rows (Feet on a box)
10/18/2019
10/20/2019
1.) 20-18-16-14-12-10-8-6-4-2
Back Squats 95/65lb (from the ground)
-1 Rope Climb after each round, including at the end
2.) 5x500m Row
-Rest 1 min between rows
-Focus on being consistent with pacing
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