Rachel Meyers

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Benchmarks

Workouts
Fran--
Helen--
Grace--
Isabel--
Jackie--
Lifts
Back squat0 lbs
Deadlift0 lbs
Clean & Jerk0 lbs
Snatch0 lbs
Front Squat0 lbs
Overhead Squat0 lbs

WODS

09/04/2018
1.) 10 Back Squat every 3 min for 3 Rounds then take of approx 10% of load and complete 1 max effort set
Note: Use load within 10% of 10RM. If you have no baseline find a doable 10 rep load and use that. 
*2.) Repeat above scheme with: Push Press/Bench Press/Military Press(behind the neck strict press)
1.) Thorn
17 minute AMRAP
12 Handstand Push-ups
20 GHD Sit-ups
400m Run
*2.) 3 rounds
15 Overhead Squat 115/85lb
100 Double Unders
*3.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups 
Strict Narrow Grip Pull-ups 
Strict Chin-ups 
*4.) 5 Rounds for time:
10 Alternating Dumbbell Power Snatch 50/35lb
10 Hand Release push-ups 
*5.) 7 minute AMRAP 
9 Chest to Bar Pull-ups 
12 cal Row
*6.) For 20 minutes accumulate 1 minute of each before moving on to the next position
1 minute Plank
1 minute Left Side Plank
1 minute Plank
1 minute Right Side Plank
1 minute Plank
Note: Continue as an AMRAP until 20 minutes expire
09/06/2018
Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. 
1.) LUKE
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters
*2.) for time:
10' Plank Walk
1:30 second Plank
15' Plank Walk
1:00 Plank
20' Plank Walk
30 second Plank
note: Plank Walk is what it sounds like, move forward in a plank position. If you lose your plank, you cannot move forward because that would be a bear crawl, same goes for plank hold, you lose plank you stop accumulating time. Plank is in full Push-up position (FLR) 

09/07/2018
1.) 10 min EMOM 
3 Push Press @ 10RM weight 
Then drop approx 10% and do one Max Effort(ME) set approx 1-2 minutes after EMOM is complete
*2.-4.) Repeat for Back Squat/Bench Press/Military Press
Note: Complete 30 reps of each however you wish meaning you do not need to do an EMOM
1.) Send It
17 minute AMRAP 
25 Air Squats 
25 Step Ups 24/20”
15 Hand Release Push-ups 
15 Hip Extensions 
5 Ring Muscle Ups 
5 Bar Muscle Ups
*2.) 3 Deadlift Every 3 minutes for 6 rounds @ approx 75%
*3.) 5 Rounds for time
20’ Standing Sled Pull 200/100’
20’ Handstand Walk
*4.) 50 Back Extension 
Note: Slow and precise
09/10/2018
1.) Nate
20 minute AMRAP
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
2.) 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.
09/11/2018
1.) Partner 2000m Row, alternate every 200m
note: this is a sprint so make that transitions fast like lightning
2.) Partner Monti
Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006, during combat operations in Gowardesh, Afghanistan. Monti was assigned to the 3rd Squadron, 71st Calvary, 3rd Brigade Combat Team, 10th Mountain Division in Fort Drum, New York. He was awarded the Medal of Honor on Sept. 17, 2009.
Partner "Monti"
5 rounds for time of:
50 step-ups with 45/35-lb. barbell, 20-in. box (alternate every 10 reps)
135/95-lb. cleans, 15 reps (alternate every rep)
50 step-ups with 45/35-lb. barbell, 20-in. box (alternate every 10 reps)
135/95-lb. snatches, 10 reps  (alternate every rep)
note: The cleans and snatch can be done full or power, both male and female will use a 20" box. Athletes will have their own bars on the Step Ups holding on to the bar the entire step up portion. 
*3.) Do as written
A.) 20 minutes to warm up to 5RM Power Jerk 
B.) 20 minutes Assault Bike 
At the top of every minute for 20 seconds complete all out sprint
Note: During the time you’re not sprinting you should pick a watt and try to maintain as this is for max cal 
C.) Two Rounds at 3 minutes 
ME Power Jerk @ 95% of 5RM
ME Power Jerk @ 90% of 5RM
D.) 1 minute ME Assault Bike cals 
*4.) You can do one of these in place of the Power Jerk: Back Squat/Push Press/Bench Press 
*5.) 3 Rounds 
20 Back Extension
10 Bent Over Supinated Grip Barbell Row, heavy but beautiful 




09/13/2018
1.) Every 2 minutes 3 Power Jerk @ +/- 10% of 5RM
Then every 2 minute
5 Power Jerk @ 95% of 5RM
7 Power Jerk @ 90% of 5RM
*2.) Repeat with one more of these: Back Squat/Push Press/Bench Press 
1.) Posted 🙂
20 minute AMRAP
60 cal Row
15 Burpee Box Over (Handsies and toesies optional) 24/20”
60 Wallball 20/14lb
15 Burpee Box (Handsies and Toesies optional) 24/20”
*2.) 21-15-9
Push Jerk 135/95lb
Ring Dips 
*3.) 20 minute AMRAP 
20’ Sand Bag Push(Roll) 150/100lb
5 Burpee Over Sand Bag
20’ Sandbag Bearhug Walk
5 Sandbag Squats
*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.) 5 Rounds 
5 Bent Over Row (5 sec pause on top)
5 Parallel Ring Rows 
*6.) 3 x 15 Reverse Hyper

09/17/2018
1.) Every 2 minutes for 10 minutes 5 Back Squat working up to 5RM
Then within 3 minutes 
1 Max Effort set @ approx 90% of previous 5RM
*2.) Complete 5 x 5 + 1ME @ approx 90% of Power Jerk, Bench Press & Push Press. You can use the same scheme as above also. 
1.) Blue Stain
3 Rounds 
100m Run
18 Alternating Dumbbell Power Snatch 50/35lb
100m Run
18 Pull-ups 
*2.) 11 minute AMRAP 
1 Legless Rope Climb
15 Hand Release Push-ups 
*3.) 10 minute EMOM 
6 Hang Power Clean & Jerk 115/85lb
3 Muscle Ups 
*4.) 3 minute AMRAP 
Strict Chest to Bar Pull-ups 
*5.) 3 rounds
25 GHD Sit-ups 
1 minute Marching Plank 





09/19/2018
1.) Every 3 minutes for 15 minutes 3 Snatch from Blocks @ Hang, adding load each round establishing 3RM 
Then 
3 minute AMRAP @ 90-95% of 3Rm
*2.) Repeat no.1 using Snatch Deadlift and Bent Over Row with 5 reps intstead of 3 establishing a 5RM with a 2 minute AMRAP 
*3.) 50 alternating Pistol Squats holding 1.5/1 pood Kettlebell. Every time you pause complete 10 Alternating Box Step Ups (no KB) with a 24/20” Box
1.) Flam-Buoyancy 
Starting at 1 Rep of each then 2 of each, 3, 4 and so on until time expires 
7 minute AMRAP 
Toes to Bar
Bar Muscle Up
*2.) 3 rounds
9 Push Press 155/105lb
15 Bar Facing Burpees
*3.) 20 minute Partner Sled Push Alternating Every 100m (D2D) 2x45/45lb
*4.) 9 minute AMRAP 
40’ Sandbag Carry
5 Free Standing Handstand Push-ups 
Note: Carry bag however you wish
*5.) 5 rounds
10 GHD Sit-ups 
20 Banded Twists (10L/10R)
10 Single Arm Dumbbell Push-press (5R/5L) 65/45lb
09/23/2018
1.) Lift-Row-Lift
Spend 12 minutes to work up to heavyish Snatch for EMOM 
Then 
1 Snatch EMOM for 7 minutes 
Then
1000m Row for time
Then
Spend 12 minutes to work up to heavyish Clean & Jerk for EMOM 
Then
1 Clean & Jerk EMOM for 7 minutes 
*4.) 2 Front Squat every 2 minutes until failure adding load each round, starting @ approx 70% of 2RM
*5.) 3 Rounds 
25 Wall Facing Squats
25 Hollow Rocks 

Whiteboard
110 5rm. 10reps at 95
4:35. Died on the last set of push ups.
250# PP 5RM 10 @ 225# (New 10RM)
5:16; 205PP;10@185;
I finally beat Justin...now I can “retire” 😂✌️ 150# for 10 on PP
PP ^85#, 20@75#
PP 5RM @ 100#. 10 x 90#
125 DL. ^70# PP, 12 ME at 65#. Shoulder smash.
Up to 205lb Push Press, 10@185lb
PP 5 @95# 9 @85#
Push press 140#, Strict t2b/strict PU, WB/strict HSPU, kipping work
105# PP / 10 @ 95#
PP 125#. 12 @ 115#. 10-1 WB/HSPU. 4 rds. 7 TTB/Red KB OH Walk. 3 x 12 rev hyper.
PP up to 185; PP ME 165x 6
PP ^ 100/ME7@95/10:06 RX
Felt good beating time cap until JT said "Looks like time cap should have been 10 minutes" LOL
8:20 (185 DL)
PP ^145x5, 130x9
135# 5RM (tried 140#, failed after 3). 195# 5RM BS , 7x175#
8:47 @ 205#
Not my jam.
185; 12 @ 167#
7:29 60#, mod pu's
PP ^40#, 10@35#