Liz LeCaptain

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Benchmarks

Workouts
Fran6:43
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat215 lbs
Deadlift270 lbs
Clean & Jerk140 lbs
Snatch100 lbs
Front Squat182 lbs
Overhead Squat135 lbs

WODS

05/01/2018
1.) Every 2 minutes for 10 minutes
10 Strict Press @ approx 60%
10 Parallel Ring Rows 
2.) Fly
Row 500m
3 Rounds
20 Alternating Dumbbell Snatch 50/35lb
10 Left Arm Overhead Lunge 50/35lb
10 Right Arm Overhead Lunge 50/35lb
Row 500m
*3.) for time:
100m Overhead Walk 155/105lb
25 Power Clean & Jerk 155/105lb
100m Overhead Walk 155/105lb
Note: use the door to door for the 100m walk
*4.) EMOM for 10 minutes 
3 Muscle Ups
5 Strict Ring Dips 
*5.) 5 rounds for time:
20m Sled Push 4x45/3x45
5 Box Jumps 36/30”
*6.) 5 rounds
10 Back Extension 
10 Bent Over Dumbbell Row
10 Reverse Hyper
05/02/2018
1.) 4 Front Squat every 90 seconds for 5 rounds @ approx 70% 
2.) Tremor Aftershock
9 minute AMRAP 
1 Ground to Overhead 255/175lb
10 Toes to Bar
100m Sprint (door to door)
*3.) 3 position Snatch (HH, H, F) EMOM for 7 minutes @ approx 70%
*4.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups 
Strict Narrow Grip Pull-ups 
Strict Chin-ups 
*5.) 3 rounds
12 Power Clean 115/85lb
12 Strict Handstand Push-ups 
12/9 cal Assault Bike
*6.) 5 rounds
10 GHD Sit-ups 
20 Banded Twists (10L/10R)
10 Single Arm Dumbbell Push-press (5R/5L) 65/45lb
05/04/2018
1.) Every 90 seconds for 5 rounds 5 Overhead Squat @ approx 60% 
2.) Porous
3 rounds
21 Deadlift 155/105lb
15 Burpee Box Overs 24/20"
Note: if you feel you are a high risk box jumper handsies and toesies are not only permitted but encouraged
*3.) Every 2 minutes for 12 minutes 3 Clean + 1 Jerk @ approx 70%
*4.) EMOM for 10 minutes
odd: 15/12 cal Assault Bike
even: 5 Muscle Ups
*5.) 30 cal Row
21-15-9
Chest to Bar Pull-ups
Power Snatch 75/55lb
30 cal Row
*6.) 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.
05/07/2018
1.) CFGB # 1
7 minute AMRAP 
6 cal Assault Bike
5 Pull-ups
4 Toes to Bar
3 Chest to Bar Pullups
2 Bar Muscle Ups
1 Muscle Up
2.) Strict Press reps of 5-5-3-3-1-1, every 90 seconds for 6 rounds
note: start between 60-70% 
*3.) 500m Sled Push 3x45/2x45
or 
1000m Partner Sled Push
or
1500 3 person Sled Push
note: use the door to door in 100m increments 
*4.) for time:
20 - 30 second Partner Handstand Holds
note: Partner makes sure that your heels remain above your line and if you don't have a line or even know what that means ask us and we'll get you one of your own lines drawn on the wall . Each person must accumulate 30 total seconds before switching 
*5.) 10 minute EMOM
odd: 10 Strict Ring Dips
even: 20 Banded Ring Dips
note: The banded Ring Dips should be done within 30-40 seconds
*6.) 3 rounds
15 Reverse Hyper
1 minutes Superman Hold
05/08/2018
1.) CFGB #2
Nitro
10 rounds
100m shuttle run(10m)
5 Burpees over box 30/24"
5 power snatch 115/85lb
*2.) EMOM for 6 minutes
3 Front Squat @ approx 75%
*3.) 27-21-15-9-3
Cal Row
Cal AssaultBike
*4.) Every 2 minutes for 12 minutes complete reps of 5-5-3-3-1-1 Clean + 1 Jerk, start at approx 60%, add load each round. 
Note: reset or touch and go your choice 
*5.) 6 minute AMRAP
Add 1 rep every round
10 GHD Sit-Ups
10 Strict Toes to Bar
*6.) 7 minutes alternating every 30 seconds
Hallow Rock
Superman 
Note: it doesn’t say hallow rock hold it’s says hallow rock so the goal is to rock🤟🏻

05/14/2018
1.) Lion Walk
400m Run
3 Rope Climbs, 15’
20 Clusters 115/85lb
10 Box Jumps 36/30”
20 Clusters 115/85lb
3 Rope Climbs, 15’
400m Run
2.) 3 Front Squat every 90 seconds for 5 rounds @ approx 80% 
*3.) Deadlift 5-5-5-5-5, add load each round and rest no longer than 3 minutes between sets
Note: start @ approx 60% 
*4.) 7 minute AMRAP 
5 Bar Muscle Up 
50 Double Unders 
*5.) 3 Rounds for time
25 cal Row
25 Hand Release Push-ups 
*6.) 50-30-10
Ski Erg Cal
GHD Sit-ups 
05/15/2018
1.) Push Press 5-5-3-3-1-1 starting @ approx 60% adding load each round. Every 90 seconds 
2.) CFGB #5
Up the Ladder for time, 11 minute cap
10 Deadlift 135/95lb
10 Front Rack Lunge 135/95lb
10 Deadlift 155/105lb
10 Front Rack Lunge 155/105lb
10 Deadlift 185/135lb
10 Front Rack Lunge 185/135lb
10 Deadlift 205/145lb
10 Front Rack Lunge 205/145lb
10 Deadlift 225/155lb
10 Front Rack Lunge 225/155lb
*3.) for time
25 Bodyweight Bench Press
25 Strict Ring Dips, high rings
*4.) 3 rounds
100m Dumbbell Carry 80/60lb
25 Lateral Dumbbell Burpees
*5.) 5 rounds
20m Yolk Carry, heavy
20 Sandbag over Shoulder 
*6.) 3 Rounds 
25 Back Extension 
25 Wall Squats 
15 Reverse Hyper
05/16/2018
1.) Hitman
20 minute AMRAP 
800m Shuttle (200m increments)
25 Box Jump Overs, hands and no feet 24/20"
15 Toes to Bar
5 Muscle Ups 
*2.) 5 Overhead Squat every 2 minutes for 8 minutes @ approx 70% 
*3.) 800m Sled Pull 3x45/2/45
note: Use door to door x 8 
*4.) 5 rounds of
10 Unbroken Snatch, add load each round
note: Unbroken means touch and go into the basement each rep. Start light and be smart adding load as once again it's 10 Unbroken full depth Snatch. Rest no more than 3 minutes between sets
*5.) 50 Chest to Bar Pull-ups for time
*6.) for 20 minutes accumulate 1 minute of each before moving on to the next position
1 minute Plank
1 minute Side Plank
1 minute Plank
1 minute Side Plank
1 minute Plank
05/18/2018
1.) Ketchup
10 rounds for time:
10 Pull-ups
20' Bear Crawl
10 GHD Sit-ups
*2.) 3 Back Squat EMOM for 6 minutes @ approx 75% 
*3.) 15 reps Muscle Snatch, add load each round establishing 1RM
note: If you've never done or have questions grab a coach. 
*4.) EMOM for 5 minutes
10 Deadlift @ 225/155lb 
5 Box Jumps 24/20"
*5.) 7 minute cap
100' Handstand Walk (10' segments)
Every time you break complete 5 Handstand Push-ups 
*6.) 10-9-8-7-5-4-3-2-1
Strict Toes to Bar
Hand Release Push-ups
Then 5 minutes up the ladder
1-2-3-4-5-6-7-8-9-10
Push-ups
Sit-ups
Whiteboard
Team WOD w Tom and Aj!
3rds + 15 wb
Mods: 📦 hspu, 12# wb, rope climb // 65# FS // K2E & plank hold (30sec)
3 rounds + 10hspu
Not legless.
Team WOD w/ Michelle and Tom
Front squats @ 185