Kate Mantz

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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

04/03/2017
1.) Deadlift 1-1-1-1-1
note: 10 minutes to warm up to heavy single then every 2 minutes for 5 rounds 1 Deadlift, add load each round
2.) Woody
3 rounds
12 Strict Press 95/65lb
6 Snatch 95/65lb
400m Run
*3.) 5 reps of Snatch Complex:
Floor->High Hang->Floor->Snatch->2 Overhead Squats
note: record heaviest load
*4.) 5 rounds 
20 Hip Extension
10 Chest to Bar Pull-ups
04/10/2017
1.) Every 2 minutes 2 Clean + 1 Jerk for 14 minutes, working up to heavy and if you insist on a percentage let's say around 85% of 1RM but if it feels good go heavier and vice versa
2.) Back Squat every 3 minutes:
reps of 5-5-4-3-2-1
*3.) Not for time:
Row 2000m 
rest 2 minutes 
Row 1500m
Rest 90 seconds 
Row 1000m
Rest 1 minute
For Time:
Row 500m
*4.) For time
50 Strict Handstand Push-ups
note: 7 minute cap 
04/13/2017
1.) Every 90 seconds complete 1 round of complex for 5 rounds
5 Deadlift, 225/155lb
3 Power Clean 225/155lb
1 Jerk 225/155lb
note: I just want to see what happens with this. 225/155 is a lot for the majority of us by so i'm gonna say 205/145, 185/130, 155/105, 135/95 115/85 are your scaling options. please pick one of these weights.
2.) Sneaky
20 minute AMRAP
5 Back Extensions
10 Wallballs 20/14lb
15 Hip Extensions
25 Wall Facing Squats
20m Handstand Walk
note: rx is toes touching wall, palms flat on wall
*3.) 3 rounds 
Max Effort Burpee Box Overs 24/20" in 1 minute
rest 1 minute
Max Effort Strict Handstand Push-ups in 1 minute
rest 1 minute
Max Effort cal Row in 1 minute
rest 1 minute
note: goal is to meet or exceed reps of prior round of movement, if you complete goal continue triplet until you get less reps than the round prior. 
*4.) for time, 10 minute cap
5 rounds, 
20m Sled Push 3x45/2x45
5 Box Jump 36/30"
04/14/2017
1.) Every 2 minutes for 5 rounds 10 Unbroken Zero Pause Overhead Squat
note: seriously if you have to pause at any point it's too much. Push yourself but don't get all meathead
2.) JT
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
*3.) 5 x 10 @ Bench Press @ 50% of 1RM
*4.) GHD Annie
50-40-30-20-10
Double Unders
GHD Sit-ups
note: this is a lot of ghd situps so if you are not a regular to ghd situps make sure you talk with a coach prior to starting this one.
04/18/2017
1.) Back Squat 10-8-7-4-4-2-2-2-2-2, every 2 minutes
note: the 2's are the goal. add load each round and use all reps prior to the 2's as warm up. 
2.) Scuffed Knee Annie 
50-40-30-20-10
20m Shuttle Run (5-4-3-2-1)
Double Unders 
Abmat Sit-ups
note: no GHD sit-ups allowed. 
*3.) Bench Press
5 @ 60%
4 @ 65%
3 @ 75% 
ME @ 85%
*4.) for time:
3 rounds
5 Supinated Snatch Grip Bent Over Row 95/65lb
15 Power Snatch 95/65lb
1 minute accumulated Plank on elbows
Note: every time you break the Power Snatch complete 3 supinated snatch grip bent over row prior to restarting reps


04/20/2017
1.) 10 minute AMRAP
10 cal Air Assault/Airdyne
10 GHD Sit-ups
10 Tri-pod -> Headstand
2.) Dirt
Row 500m
27 Back Squats 115/85lb
27 Deficit Handstand Push-ups 
27 Front Squats 115/85lb
500m Row
note: men use 45's and women use 25's with the head pad squares
*3.) Axle Clean & Jerk 1-1-1-1-1
note: heavy. 
*4.) 4 rounds
25 Hollow Rocks
25 Wall Facing Squats
note: goal is to have toes touching wall
04/21/2017
1.) Masters Men & Women 55-59 Online Qualifier Workout 1
20 minute cap
For time:
100 dumbbell snatches, 35/20 lb. 
80-calorie row
60 burpees (bar facing)
40 muscle-ups
note: for class purposes rx will be 50/35lb dumbbell
pick one extra credit
*2.) Front Squat 3-3-2-2-1
note: add load each round. spend 10 minutes working up to 70% 1RM for your first set of 3
*3.) Snatch and Run
5 Rounds
1 Snatch
400m Run
note: record all loads
*4.) with the greatest concentration on moving like an angel:
3 rounds
10 Back Extension
10 Hip Extension
10 Reverse Hyper
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