Kate Mantz

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Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat0 lbs
Deadlift0 lbs
Clean & Jerk0 lbs
Snatch0 lbs
Front Squat0 lbs
Overhead Squat0 lbs

WODS

05/02/2017
1.) Every 2 minutes for 12 minutes 4 Back Squat, add load each round. Start at approx 70% of your 1RM
2.) Everlong
3 rounds
50 Double Unders
25 GHD Sit-ups
5 Muscle Ups
*3.) 4 x 400m Run, rest exactly 2 minutes between rounds.
note: negative splits is what you want so pace accordingly
*4.) for time:
with partner
10 Tire Flips 
100 cal AirAssault 
1000m Sled Pull 3x45lb/2x45lb (10 x 100m)
10 Tire Flips
note: one on bike and one pulling sled switch after every 100m. Both flip tire

05/04/2017
1.) Overhead Squat every 2 minutes 10-8-6-4-2-2-1, add load each round 
2.) Toss of the Dice
20 minute AMRAP
Run 200m
20m Handstand Walk
20 Pull-ups
*3.) 5 rounds
1 Clean 275/195lb
20m Yolk Carry 45's+25's/45's
*4.) 50 Toes to Bar for time
05/08/2017
1.) Every 2 minutes Clean & Jerk 5-3-3-1-1-1-1-1, add load each round and the 5-3-3 are not touch and go. don't do touch and go. seriously. 
2.) Sometimes
25/100-20/75-15/50-10/25
Overhead Squat 75/55lb
Double Unders
*3.) 12 minute AMRAP
20m Handstand Walk
10 Freestanding Handstand Push-ups
note: if you're not told that a coach thinks you're going to kill yourself practice trying to actually walk. Scale fshspu with tripod to headstand. (these are really good to learn how to do well) 
*4.) 100 Medball V-ups 20/14lb
05/15/2017
1.) Grace
30 Clean & Jerk 135/95lb
2.) Snatch, rest as needed
5 @ 60%, 4 @ 65%, 3 @ 70 & 75%, 2@ 80 & 85%, 1 @ 90%
*3.) 5-5-5-5-5 Dumbbell Overhead Squat, add load each round
note: both dumbbells 
*4.)10 minute EMOM
odd- 20 GHD Sit-ups
even- 10 Strict Pull-ups
05/16/2017
1.) Every 90 seconds for 5 rounds 10 unbroken zero pause Overhead Squat, add load each round
2.) Old Shep
5 rounds 
200m Run 
7 Bar Muscle Ups
note: scale with boxed bar muscle ups 
*3.) 12 minute AMRAP
25 cal Assault Bike
25 Burpees
*4.) Axle Clean and Jerk 1-1-1-1-1-1-1, add load each round and rest as needed
*5.) 3 rounds
15 Hip Extensions
10 GH Raise
15 Reverse Hyper

05/18/2017
1.) 15 minute EMOM 1 Snatch @ 75%
Note: 75% max 
2.) 15 Years
15 minute AMRAP 
15 cal Row
15 Handstand Push-ups
15 cal AirAssault
15 Strict Rings Dips
note: the ring dips are meant to be completed in under 2 sets so use the lightest band posiible to make that happen 
*3.) for 5 minutes, do not rack
EMOM 5 Back Squat 225/155lb
Note: every minute complete the 5 Back Squat and then just wait around with the bar on your back until the next minute. Drop as soon as your last 5 is complete. 
*4.) 3 rounds
10 Reverse Hyper
10 Single Leg Dumbbell Deadlift, each leg 20 total
10 Supinated Grip Dumbbell bent over row
05/19/2017
Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death. 

On a 35-minute clock with a partner, complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint
Then, 
5 minutes to find a 1-rep-max partner deadlift.

For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift. 
05/22/2017
1.) Every 2 minutes for 14 minutes 1 Power Clean -> 5 Front Squat -> 1 Split Jerk
2.) CrossFit HQ WOD 170512
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
20 GHD sit-ups
95/65-lb. overhead squats, 10 reps
*3.) for time:
3 rounds
20 Log Lunges, Alternating legs
5 Strict Muscle Ups
*4.) for time:
100 Dubbs
50 Handstand Push-ups
100 Double Unders

05/24/2017
1.) 10 minute AMRAP
20 Wall Squats
15 Back Extension
20m Handstand Walk
2.) Top Hat
30 Back Squat 185/135lb, from floor
30 Bar Facing Burpees
*3.) EMOM for 15 minutes 1 Snatch @ 75%
*4.) 10 x 10 cal AirAssault Run, rest 30 sec
*5.) 100 Hollow Rocks, every time you break 20 Push-ups
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