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

07/06/2017
1.) Team of 3 Qualifier — Workout 3
14 Minute AMRAP
5 snatches (135/95lbs)
10 chest to bar pull-ups
15 burpee box jump overs (24/20in)
note: verify your standards for your age group.
2.) 25-20-15-10-5
Weighted Hip Extension, 25/15lb plate
Supinated Grip Bent Over Row 115/85lb 
*3.) 10 rounds for time
2 person Teams, 1 rests 1 works switch after completion of burpees
5 Bar Muscle Ups 
40m Sled Push (20m increments) 3x45/2x45lb
15 Burpees
*4.) Every 2 minutes for 10 minutes
3 Touch n Go Snatch, add load each round 
*5.) CrossFit HQ WOD 170706
Bench press 3-3-3-3-3 reps





07/07/2017
1.) Team of 3 Qualifier — Workout 2
10 Minute AMRAP
1000m Row
Max Wall Ball Shots (20lb-10ft/14lb-9ft)
Choose 1 extra credit
*2.) EMOM for 5 minutes 7 Back Squat 225/155lb, keep bar on back entire 5 minutes
*3.) 7 rounds
5 Freestanding Handstand Push-ups
10 Assault Bike cal
note: scale with tripod to headstand 
*4.) 1-1-1-1-1 Squat Jerk, add load each round

07/11/2017
1.) Every 3 minutes for 15 minutes 5 Cleans, add load each round
note: reset for each clean
2.) Eyeball
10 rounds
10 cal Assault Bike
15 Wallballs 20/14lb
10 Toes to Bar
*3.) 3 rounds
40m Handstand Walk
25 GHD Sit-ups
note: begin at GHD and return
*4.) 5 rounds
30 Second Plank Hold
30 Second Side Plank
30 Second Plank Hold
30 Second Side Plank (opposite side)
rest 2 minutes
*5.) CrossFit HQ WOD 170711
For time:
5 strict muscle-ups
50 double-unders
4 strict muscle-ups
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders
07/12/2017
1.) 15 minute AMRAP
25 Wall Facing Squats
10 Tri-pod to Headstand
20 Walking Lunges, light dumbbells 
2.) Joker
400m Run
21 Deadlift 225/155lb
400m Run
15 Deadlift 225/155lb
400m Run
9 Deadlift 225/155lb
*3.) 5 rounds
10 Strict Press @ 50% 1RM
10 Strict Pull-ups
*4.) 10 minute EMOM
10 Push-ups
10 Sit-ups
note: use dumbbells for your feet and interlock hands behind head for the sit-ups. no abmat.
*5.) 50 perfect Back Extension
followed by 3 x 10 Reverse Hyper
note: like a cinnamon roll on the back ext.
07/13/2017
1.) 2017 Granite Games Teams of 3 Qualifier Workout 5
18 min amrap
50 double unders
30 thrusters (95/65lbs)
5 ring muscle ups
60 double unders
25 thrusters (115/80lbs)
7 ring muscle ups
70 double unders
20 thrusters (135/95lbs)
10 ring muscle ups
80 double unders
15 thrusters (155/105lbs)
12 ring muscle ups
90 double unders
10 thrusters (175/115lbs)
15 ring muscle ups
100 double unders
5 thrusters (185/125lbs)
17 ring muscle ups
MAX double unders
Choose 1 extra credit in class
*2.) 1 Snatch @ 75% EMOM for 15 minutes
*3.) Back Squat every 2 minutes for 20 minutes 3 Back Squat, add load first 5 rounds to heavy triple then stay at same load last 5 rounds
*4.) Tabata Banded Ring Dips
note: use band that allows for non stop movement for 20 seconds
*5.) 5 rounds
10 Windshield Wipers
https://youtu.be/X59_4RrU_aA
rest 14 seconds
10 Four Count Flutter Kicks
rest 15 seconds
10 Hollow Rocks
rest 15 seconds


07/14/2017
1.) 2017 Granite Games Teams of 3 Qualifier Workout 4
Athlete 1
12 min AMRAP
15 Deadlift (135/95lbs)
12 Hang Clean (135/95lbs)
9 Shoulder to Overhead (135/95lbs)
Athlete 2
12 min AMRAP
12 Deadlift (155/105lbs)
9 Hang Clean (155/105lbs)
6 Shoulder to OH (155/105lbs)
Athlete 3
12 min AMRAP
9 Deadlift  (185/125lbs)
6 Hang Clean (185/125lbs)
3 Shoulder to OH (185/125lbs)
note: choose 1 weight and rep scheme 
*2.) 30 minute AMRAP
Row 1000m
10 Bar Muscle Ups
Run 1 mile
10 Bar Muscle Ups
100 cal Assault Bike
10 Bar Muscle Ups
note: slow and steady
*3.) Clean 1-1-1-1-1, add load rest as needed
note: heavy
*4.) 3 rounds
15 Weighted Hip Extension
15 Stiff Legged Deadlift 95/65lb




07/18/2017
1.) Every 2 minutes for 5 rounds 3 Clean + 1 Jerk @ High Hang, add load each round
2.) Fran
21-15-9
Thruster 95/65lb
Pull-up
*3.) #abmountain
accumulate total time for time:
6 minutes in Plank
4 minutes in hollow
2 minutes L-sit 
note: plank is elbow/front lean rest position. Try to hollow rock for at least 30 seconds of the 4 minutes
*4.) Shoulder Press 3-3-3-3-3, add load each round rest 2 min between sets
*5.) Back Squat 10-10-10, rest as needed start approx 65% and add load. Record all 3 loads 
*6.) 5 rounds
10 Back Extension
10 GH Raise, perfect No bounce
07/21/2017
1.) EMOM for 8 minutes 3 Back Squats @ approx 75%
2.) Full Isabel
30 Snatches 135/95lb
*3.) 5 minute AMRAP
10 GHD Sit-ups 
100m Sprint (door to door)
*4.) Push Jerk 5 x 3, add load each round. Cycle is the name-o of the game-o
*5.) 3 rounds
ME Handstand Push-up
ME Strict Pull-ups 
Note: falling off wall and coming off the bar constitutes end of set
*6.) Row 500m for time
07/25/2017
1.)  Every 2 minutes for 12 minutes 2 Clean + 1 Jerk @ Hang (directly above knee), add load rounds 1,2,3 & 4 then stay at same load through round 6
Note: do not put bar down until set is complete
2.) Krawdaddy
3 rounds
25 Full Hand Release Push-ups
15 Toes to Bar
5 MU's 
*3.) 7 min Hollow Rock & Superman, alternating every 30 sec.
Note: these are not those most glamorous to do but you ALL need to do this 
*4.) Shoulder Press 3-3-3-3-3 every 2 min @ approx 70% 
Rest 5 min
10 minutes to establish 1RM Push Press
*5.) Overhead Squat 10-10-10 Unbroken (No pause on top) 185/135lb, rest 90 sec
Note: scaled weights 155/105lb, 135/95lb, 115/85lb, 95/65lb, all the way down to a pvc if needed:)
*6.) 5 rounds
5 Back Extension
10 GHD Sit-ups 
5 GH Raises
Note: GH Raise, perfect no bounce-o
Whiteboard
^125 c&j
Up to 184# c&j
WOD = missed ring & bar mu
11:02 MUP & ring dips w/green
C&J ^105, SP EC, PP 1RM@ 105# ohs 10-10-10 @65#
Morning - 11:48 scaled
Night - 4) 125 working; 1rm 165. 5) 65. 6)
14:38 if you count non locked out reps. Hc up to 185. Don't get a massage before class
Swimming lessons
Thanks Steve!
275#
MUP with band. Clean complex up to 110#
Crossfit Balboa
🦑
8:35 - All the prego modifications
C&J ^ 80#
12:55? Not close to rx
2 cl and 1 jerk at 195#...ec sp at 145
14:20, modified mu progression
c&j 65-95#
Hips2rings/MUP/dips, worked on losing extra swing on T2b. Clean complex up to 105#
11:31 MUP
Cleans to 125#...EC HR/SM, shoulder press 75#, PP 125#, OHS 95#
13:20 // 115#
Hips to rings and MU progression with band. Nice and cool this morning compared to yesterday.. 🔥
9:29 push-ups/hanging leg raises/ring rows and dips
c&j ^85#
12:59 MUP
95# C&J
12ish scales MUs; clean complex up to 135#
EC push press up to 165# with Big Mike
11:42 ring progressions
C&j 185# ec SP 135# X 3 PP 205# 20# PR
215# clean and jerk
No idea 10???
^ 225# cJ
C&J up to 205
95-115 c&j. 12:43 knee pu, purple band on low rings for mu.
165 clean and push press
C&J ^ 205#
Scl'd the MU w/ Swing MUP + 5 A-RD. BS: 10/6/5/5/5 & DB-SP: 4×10. All my pre-hab stuff too.
C&J up to 135#...shoulder is getting there slowly!
13:01 Rx
Up to 215#
Swimming with Steve
Thanks so much!!
Cleans to 235
14:17, modified
C & push press ^30#