Liz LeCaptain

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Benchmarks

Workouts
Fran6:43
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat205 lbs
Deadlift270 lbs
Clean & Jerk130 lbs
Snatch100 lbs
Front Squat182 lbs
Overhead Squat135 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

11/02/2017
1.) Why
30-20-10
Hang Power Clean 115/85
Front Rack Lunge 115/85lb
Push Press 115/85lb
*2.) Front Squat 3-3-3-3 @ approx 85%, rest no more than 3 minutes between sets
*3.) EMOM for 15 minutes 1 Split Jerk  @ approx 80% from Blocks
Note: if you have a 1rm Split Jerk number use approx 80% of that and if not use approx 80% of 1rm c&j
*4.) 5 Rounds
15 Kettle Bell Swings 2/1.5 pood
10 Alternating Leg Kettle Bell Pistol Squats 2/1.5 pood
*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.
11/06/2017
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
11/08/2017
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 

11/09/2017
1.) Every 2 minutes for 10 minutes 4 Front Squat @ approx 70% 
2.) New Shoes
3 rounds 
8 Dumbbell Single Arm Push-Press up to 100/70lb, R
15 GHD Sit-ups
8 Dumbbell Single Arm Push-Press up to 100/70lb, L
15 GHD Sit-ups
note: this is meant to be heavy, go up to 100lb db if you feel like it but whatever it is going above your head needs to be fully locked out at the top with the dumbbell over your bone structure, dictate your weight based off of that ability
*3.) Clean Extension -> Power Clean EMOM for 8 minutes @ approx 80% 
*4.) 5 rounds
20m Barbell Overhead Walk 185/125lb
1 min Handstand Hold
*5.)  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 
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
11/17/2017
1.) Deer Classic 300
300 Burpees for time
*2.) 5 x 30 cal Row, rest 2 minutes after each segment
*3.) 12 reps of complex: 1 Snatch Pull to Hang->Pause 3 seconds->Snatch from hang @ approx 85%, rest as needed but remember you have 12 reps
*4.) 7 minute AMRAP
12 Chest to Bar Pull-ups
12 Handstand Push-ups
*5.) Tabata GHD Sit-ups
Then with no rest 
3 minute plank
note: rest sitting up on the GHD sit-ups and 3 minutes of plank and it's over so if you're resting you're cheating those abs, beach season is right around the corner 
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

11/21/2017
1.) 10 minute EMOM 
Odd: 10 Strict Press @ approx 50% 
Even: 10 Strict Pull-ups
2.) Oh Yah
27-21-15-9-6-3
Row 
Deficit Handstand Push-ups, males 2x45lb plate, females 1x45lb plate both use gray squares for noggin pad
*3.) 1 Clean @ approx 85% EMOM for 12 minutes
*4.) 2 Split Jerk @ approx 85% from Blocks every 2 minutes for 12 minutes
note: drop each rep to blocks, reset and hit second rep
 *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.
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🔥🔥