james macco

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Benchmarks

Workouts
Fran--
Helen--
Grace--
Isabel--
Jackie--
Lifts
Back squat0 lbs
Deadlift0 lbs
Clean & Jerk0 lbs
Snatch0 lbs
Front Squat0 lbs
Overhead Squat0 lbs

WODS

11/01/2017
1.) HiJinx
20 minute cap
Row 100 cal
100 Wallballs 20/14lb
100 GHD Sit-ups
*2.) 5 sets of 3 Snatch @ approx 75% every 3 minutes
note: reset each snatch
*3.) Deadlift 3-3-3-3 @ approx 85%, rest no more than 3 minutes between sets
*4.) for time:
5 Clean 225/155lb
20m Front Rack Walk 225/155lb
4 Clean 225/155lb
20m Front Rack Walk 225/155lb
3 Clean 225/155lb
20m Front Rack Walk 225/155lb
2 Clean 225/155lb
20m Front Rack Walk 225/155lb
1 Clean 225/155lb
20m Front Rack Walk 225/155lb
*5.) 3 rounds 
15 Reverse Hyper
15 Strict Toes to Bar

11/03/2017
1.) Forward
4 rounds 
Run 400m 
20 Box Overs 24/20"
2.)  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 
*3.) Every 3 minutes for 4 rounds 3 Back Squat @ approx 85%
*4.) Every 90 seconds for 5 rounds 3 Position Clean (HH,H,F) + 1 Jerk @ approx 75%
*5.) 10 minute EMOM
odd - 20/16  cal Assault Bike
even - 15 Chest to Bar Pull-ups
note: scale reps to 15/12 cal, 10 c2b
11/06/2017
1.) Armory
20 minute AMRAP
5 Deadlift 315/225lb
rest 30 seconds
100m Sprint (door to door)
rest 30 seconds
note: transition between movements during 30 seconds. deadlift is meant to be unbroken if that's too heavy scale down to weight you can manage throughout the entire workout. racing on the sprint is encouraged
*2.) 3 Overhead Squat every 2 minutes for 12 minutes @ approx 75%
*3.) Muscle Up Challenge Day 23
23 Muscle Ups
*4.) Every 3 minutes for 15 minutes complete:
15 Bar Facing Burpees
20 Dumbbell Overhead Lunge 50/30lb 10 right arm/ 10 left arm always alternating legs
rest for remainder of 3 minutes
note: fast but consistent 
*5.) 3 rounds
15 Reverse Hyper 
15 Back Extension
note: make the back ext pretty please
11/07/2017
1.) cucaracha 
Complete 2 rounds of each stage within 3 minutes to add another 3 minute stage and another 2 rounds with the Hang Power Snatch and Bar Muscle Up going up by 3 reps each stage. 
15 minute time cap
In 3 minutes complete:
2 rounds:
9 Hang Power Snatch 75/55lb
25 Double Unders 
3 Bar Muscle Ups
In 3 minutes complete:
2 rounds
12 Hang Power Snatch 75/55lb
25 Double Unders
6 Bar Muscle Ups
In 3 minutes complete:
2 rounds
15 Hang Power Snatch 75/55lb
25 Double Unders
9 Bar Muscle Ups
In 3 minutes complete:
2 rounds
18 Hang Power Snatch 75/55lb
25 Double Unders
12 Bar Muscle Ups
In 3 minutes complete:
2 rounds
21 Hang Power Snatch 75/55lb
25 Double Unders
15 Bar Muscle Ups
note: if you fail a stage drop down to the prior stage and continue at that stage through until the 15 minute cap
*2.) Hang Power Clean 3-3-3-3 @ approx 75%, rest 3 minutes between sets
note: drop each rep but make sure you stand up with the barbell before cleaning when pulling from floor each rep
*3.) From blocks Split Jerk 3-3-3-3 @ approx 75% from blocks every 3 minutes 
*4.) 7 minute AMRAP
15 cal Assault Bike
20m Handstand Walk
*5.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds 
2 minute plank 
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds 
1 minute plank
note: don't give in to your mind telling you to quit, hold your position.
11/08/2017
1.) Every 2 minutes for 3 rounds 3 position Snatch (HH,H,F) @ approx 75%
2.) Avalanche 
14 minute cap
1000m Row
15 Burpee Box Over 24/20"
750m Row
15 Burpee Box Over 24/20"
500m Row
15 Burpee Box Over 24/20"
250m Row
15 Burpee Box Over 24/20"
*3.) Back Squat @ approx 90% 2-2-2 rest 3 minutes between each set
*4.) 100 Push-ups
100 Sit-ups 
*5.) 4 minute AMRAP
3 Clean 185/125lb
6 Handstand Push-ups 

11/10/2017
1.) "Roy"
5 Rounds for time:
15 Deadlift 225/135
20 Box Jumps 24/20
25 Pullups
Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.
*2.) 20's
20 minutes of each:
Row
Assault Bike
Run
Note: get that heart rate up off and on throughout 20 min of each i.e. sprint here and there 
*3.) 5 rounds
10 Dumbbell Bent Over Row 50/30lb
10 Wallballs 20/14lb
Note: as fast as you can go
*4.) 5 rounds
30 second parallette L-sit
5 Muscle Ups
11/11/2017
1.) In 3 minutes Front Squat 18 reps @ approx 75% 
Note: rest as often or as unoften as you wish just get 18 reps done in under 3 minutes. You should be sweaty and have done many squats for many minutes prior to the beginning of 3 minutes. 
2.) Grave Race
7 minute AMRAP
Hang to Overhead 155/105lb
Note: clean & jerk, clean & Press, snatch any style must be deadlifted all the way to the top and then lowered to Hang every time Bar is pulled from floor
*3.) 3 rounds
12 Reverse Hyper
20 Hip Extension 
10 Free Standing Handstand Push-ups 
11/13/2017
1.) The Clamp
12 minute AMRAP
5 Handstand Push ups
30 Double Unders
15 Power Snatch 75/55lb
rest 15 seconds 
2.) 5 Front Squat @ approx 80% every 3 minutes for 3 rounds
*3.) Split Jerk @ approx 80% 3 reps every 3 minutes for 5 rounds
note: use blocks and drop each rep and reset promptly for the 3 reps
*4.) Start each round with a 50m Dumbbel Overhead Walk 50/30lb
21-15-9 Dumbbell Thrusters 50/30lb
*5.) 25-20-15-10-5
GHD Sit-ups
5-4-3-2-1
Strict Muscle Ups
note: if you have the strict mu down add a medicine ball. start light

11/14/2017
1.) Every 3 minutes for 15 minutes do 3 reps of complex:
Clean Pull to Hang Position->Hold 3 seconds->Clean from Floor @ approx 80%
2.) 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
*3.) Deadlift 2-2-2 @ approx 90%, rest no more than 3 minutes between sets
*4.) 5 rounds
6 minute cap
9 Overhead Squat 115/85lb
5 Bar Muscle Ups
*5.) 3 rounds
15 Back Extension
15 Reverse Hyper
11/18/2017
1.) 6 Back Squat every 3 minutes for 3 rounds @ approx 75% 
2.) Urgent
10 minute cap
7 rounds
12 Thrusters 95/65lb
12 GHD Sit-ups 
*3.) 3 rounds
15 Reverse Hyper
8 GH Raise
*4.) Run Row or Bike
60 minutes
note: enjoy some mother nature time and there's a little thing called Clovis coming up in the next week and it includes a nice little 10 mile jaunt in the cold so it would behoove you to prepare that body a little bit prior to

Whiteboard
Nothing for time
Crossfit Generation - Thanksgiving Dinner
80 Cal row/70 WBs (14#)/60 sit ups/100 burpees/500m sled pusg(105#)/300 dus/40 DB sn each arm (35#)/1000m run. 7min EMOM DL/PClean/FS/S2OH @ 145#
🔥🔥Yoga🔥🔥