Shane Hanson

521e7d8ce274a76d7122e7002eb73c27.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

04/11/2018
1.) Bad Driver
21-15-9
Power Snatch 75/55lb
Chest to Bar Pull-ups 
9-7-5
Snatch 135/95lb
Bar Muscle Ups
If time allows in class pick one extra credit 
*2.) 3 Power Clean + 1 Jerk @ approx 80% from floor with a 3 second pause @ Low Hang every 4 minutes for 12 minutes
*3.) Every 2 minutes for 6 rounds Strict Press 5-3-3-2-1-1
*4.) Back Squat 5-5-5 @ approx 80%, rest 3 minutes between sets
*5.) 7 minute AMRAP 
10' Handstand Walk
1 Freestanding Handstand Push-up 
10' Handstand Walk
2 Freestanding Handstand Push-up 
10' Handstand Walk
3 Freestanding Handstand Push-up 
Adding one rep each successful round
Note: walk Abmat to Abmat attempting to complete walk and complete fshspu while maintaining Handstand 
*6.) 3 rounds 
50' Double Overhead Kettle Bell Lunge 1/0.5 pood
15 Box Overs 30/24" 
Note: arms to be locked out over head, if unable to accomplish with rx weight scale accordingly




Whiteboard