Pam Bozec

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Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat0 lbs
Deadlift200 lbs
Clean & Jerk115 lbs
Snatch85 lbs
Front Squat0 lbs
Overhead Squat0 lbs

WODS

04/17/2017
1.) Wes
For time:
Run 800 meters with a 25-lb. plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24/20in. box
3 cleans, 185/135 lb.
Then, run 800 meters with a 25-lb. plate
note: this is a CrossFit HQ WOD so the clean is however you want.
*2.) Every 2 minutes for 12 minutes 5 Deadlift with a 5 second pause on top, add load each round
*3.) Max Effort Yolk Carry in 7 minutes 45+25/45
*4.) 3 rounds 
10 Back Extension
15 Hip Extension

04/19/2017
1.) Up the ladder in 7 minutes
Overhead Squat 5 reps of each 
95/65lb, 135/95lb, 155/105lb, 185/135lb, 205/145lb, 225/155lb, Max Effort 245/175lb
note: class size will dictate if you get to use a rack or not
2.) Amanda
9-7-5
Muscle Up
Snatch 135/95lb
note: full snatch
*3.) 10 minute AMRAP
With partner
10 Cleans 225/155lb, alternating
10 Tire Flips
*4.) 3 rounds
15 Hip Extension
8 GH Raise
20m Handstand Walk
*5.) 50 Alternating Arm Dumbbell Snatch 50/35lb
note: Full Snatch
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
Whiteboard