Michael Green

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Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel3:51
Jackie:00
Lifts
Back squat315 lbs
Deadlift405 lbs
Clean & Jerk205 lbs
Snatch155 lbs
Front Squat265 lbs
Overhead Squat155 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

05/03/2017
1.) Every 2 minutes for 14 minutes 3 position Snatch HH,H,F, add load each round
2.) Morning
50-30-10
Deadlift 185/135lb
Hang Power Clean 95/65lb
note: use 1 bar
*3.) EMOM for 10 minutes
1 Legless Rope Climb
15 Wallballs 25/16lb
*4.) 3 rounds
10 Weighted GH Raise
10 Reverse Hyper

05/05/2017
1.) Deadlift 3-3-2-2-1, Every 3 minutes
2.) Saigon
21-15-9
Thruster 95/65lb
Box Over 24/20"
Cal Row
Note: Goal is to not set the Barbell down during the thrusters. Pick load accordingly. 
*3.)15 min AMRAP
10 Hip Ext
10 Back Ext
10 Free Standing Handstand Push-up 
*4) 50 DB Strict Press 50/35lb for time
05/09/2017
1.) Split Jerk 3-3-3-3-3, Every 2 minutes from the blocks
note: use the blocks with a partner and if they are being used go from a rack either way I want 3 unbroken split jerks. Like jerk, re-rack falling into dip and right back to the split jerk and repeat 1 more time
2.) Death by Stuff
1 of each the first minute 2 of each the second, 3 of each in the third and so on up the ladder.
Start each minute with a 60yd Shuttle(5/10/15)
Deadlift 225/155lb
Chest to Bar Pull-ups
note: if you fail start over from 1 or wherever you deem a good starting point to restart at until 14 minutes expire
*3.) 20 Rope Climbs For Time
*4.) 3 rounds
15 Reverse Hyper
10 GH Raise
05/10/2017
1.) 5 minutes up the Back Squat Ladder
15 reps @ 45/35, 95/65, 115/85, 135/95, 155/105, 185/120lb
2.) dr. Inky
25-20-15-10-5
Power Clean & Jerk 95/65lb
GHD Sit-ups 
*3.) Bench Press ME 135/95lb, rest 3 minutes 
185/135lb, rest 3 minutes 225/155lb
*4.) Air Raid 
5-10-15-20-25-30-35-40-45-50-45- and down
10 min cap. 
05/12/2017
1.) 7 minutes up the Back Squat Ladder:
5 reps @ 135/95, 185/135, 225/155, 275/195, 315/225, 365/255, 405/285
2.) Blue
10-9-8-7-6-5-4-3-2-1
Dumbbell Thrusters 50/35lb
Burpees to 6" reach
*3.) 5 rounds for time:
20m Handstand Walk
40m Sprint
*4.) Accumulate 2 total minutes Parallette L-Sit, every time you break 10 Strict Toes to Bar

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. 
05/23/2017
1.) Ih Dee ought
30 minute cap
Run 3 miles
100 cal AirAssault
2.) 15 minute EMOM 1 Clean & Jerk @ 75%
*3.) for time:
15-12-9
Overhead Single Arm Dumbbell Squat 80/50lb
Weighted Pull-up 50/35lb Dumbbell
*4.) not for time:
Bench Press 5-5-3-3-3, add load each round
10 Reverse Hyper after each set
*5.) CrossFit HQ WOD 170521
3 rounds for time of:
Row 250 meters
65/45lb. squat snatches, 12 reps
21 push-ups
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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