Scott Adler

31da39aa31da4bc440e986eeb6bb30dd.png?s=150&d=https%3a%2f%2fgbcrossfit.com%2fcfgb theme square

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

02/04/2020
1. Bad Bacon
EMOM 30
Begin every round with 3 Burpees
min 1 10 Pushups
min 2 10 GHD Sit-ups
min 3 5 Ring Dips
note: repeat entire triplet for 30 minutes
**If time allows choose 1 extra credit**
*2.) 3 rounds
10 Push Press @ 50%
1 Free Standing Handstand Push-up
note: scale with 10 sec. handstand hold preferably away from the wall
*3.) 5 minutes:
40 foot Sandbag Carry
note: every time you hit 40 feet, drop the sandbag and pick it back up again
*4.) 3 rounds
7 Single Arm Bent-over Dumbbell Row, r & l, start heavy and add more each set
5 Strict Wide Grip Pull-ups



02/05/2020
1.) Every 3 minutes for 12 min 3 position Snatch Complex: Snatch from High Hang, Hang & from Floor @ approx 75%
note: drop each rep if needed
2.) SHRED IT
3 rounds
30/24 cal Row
15 Back Squat 225/155lb
note: scale to approx 50% of 1rm 
*3.) 3 Overhead Squat every 2:30 for 5 rounds @  80%
note: highly recommended you use the blocks so you can dump it on the blocks instead of having to deal with re-racking on the j-cups
*4.) Every 2 minutes for 12 minutes 3 Deadlift @ 75%
*5.) 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.




02/10/2020
1.) CFGB #2
Nitro
10 rounds
100m shuttle run(10m)
5 Burpees over box 30/24"
5 power snatch 115/85lb
**Choose your extra credit**
*2.) Every 2:30 for 5 rounds 4 Front Squat @ 70%
*3.) Deadlift 20 reps @ 70% in least amount of sets and rest as possible
*4.) 10 min EMOM
Odd: 3 muscle ups 
Even: 10 GHD Sit-ups
*5.) 6 x 3 Hang Snatch @ 75%
6.) 3 rounds
21 GHD Sit-ups 
1:00 Plank




02/12/2020
1.) Air Pocket
86 Burpees
30/24 cal Assault Bike
2.) EMOM for 20 minutes 1 Snatch @ 70ish %
Note: stick with one weight and practice precision
*3.) Every 2:30 minutes for 5 rounds 5 Overhead Squat @ 60%
*4.) 5 rounds
5 L-sit Pull-ups
30 sec Plank
*5.) Every 2 minutes for 10 minutes 3 Snatch High Pull


Whiteboard
30:27. Dead the rest of the day.
Team WOD w T. Fam
33 something
😨