Sam Goldsmith

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Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat355 lbs
Deadlift405 lbs
Clean & Jerk210 lbs
Snatch135 lbs
Front Squat235 lbs
Overhead Squat210 lbs

WODS

09/03/2019
1.) 3 Rounds
15 Sec Downward Dog
30 Sec Pigeon Stretch per side
2.) 20 Rounds
100m Run (Door to Door ONLY)
5 Toes to Bar
3 Box Jumps 36/30"
1 Deadlift 385/275lb (Scale to 85%)
*3.)Every 2 min for 6 Rounds
2 Front Squat @ 90% 1RM (does not have to be unbroken, just completed in 2 min)
09/09/2019
1.) Every 2 min for 6 Rounds
1 Clean & Jerk @ 92.5% 1RM
2.) 3 Rounds
10 Overhead Squat 155/105lb
15 Cal Assault Bike
20 Strict Handstand Pushups
*3.) 3 Rounds
10 Reverse Hyper
10 Glute Ham Raise
09/13/2019
1.) Every 1:30 for 6 Rounds
1 Strict Press @ 92.5% 1RM 
2.) 15-12-9
Chest to Bar Pullups
Power Snatch 115/85lb
*3.) 7 min EMOM
30ft Yoke Carry 25lb/15lb on each post
10 Burpees
-Scale burpees if you cannot maintain 10

Whiteboard
235 SP, 3# PR