Sylvia Christensen

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Benchmarks

Workouts
Fran3:44
Helen9:30
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat225 lbs
Deadlift300 lbs
Clean & Jerk180 lbs
Snatch152 lbs
Front Squat190 lbs
Overhead Squat165 lbs

WODS

08/02/2019
1.) Every 2:30 for 5 Rounds
7 Clean & Jerk @ 65% 1RM (does not have to be unbroken, just completed in 2 min)
2.) 4 Rounds
40ft Unbroken HS Walk (5 Burpee penalty if you break 1x per round)
20 Cal Row
10 Hang Power Snatch 115/85lb
*3.) 3 Rounds
400m Run
15 Bodyweight/70% BW Bench Press

08/03/2019
1.) Every 2 min for 5 Rounds
7 Snatch @ 65% 1RM (not touch and go - take time to set up)
2.) 3 Rounds
15 Toes to Bar
10 Hang Power Cleans 135/95lb
5 Thrusters 135/95lb
*3.) Tabata Hollow (:20)/Arch (:10)
08/05/2019
1.) Every 2 min for 5 Rounds
6 Back Squat @ 70% 1RM (does not have to be unbroken, just completed in 2 min)
2.) 15 min AMRAP
100m Run
10 Shoulder to Overhead 115/85lb
10 Box Jumps 30/24"
40ft Bear Crawl
*3.) EMOM 5
4 Sandbag Cleans 150/100lb
2 Wide Grip Strict Chest to Bar Pullups
08/09/2019
1.) Every 2 min for 5 Rounds
6 Snatch @ 70% 1RM (not touch and go - take time to set up)
2.) 15 Rounds
4 Ninja Pistol Roll Ups
2 Burpee Ring Muscle Ups
*3.) Accumulate 4:00 HS Hold
Anytime you break do 5 push ups
08/10/2019
1.) Every 2 min for 5 Rounds
6 Strict Press @ 70% 1RM (does not have to be unbroken, just completed in 2 min)
2.) 20-15-10-5
Toes to Bar
Wall Ball 20/14lb
*3.) 4x8 Glute Ham Raises SLOW
08/14/2019
1.) Every 2 min for 5 Rounds
5 Snatch @ 75% 1RM (not touch and go - take time to set up)
2.) 15-12-9-12-15
Back Squats 95/65lb (from floor)
GHD Situps
*20ft HS Walk after each round
*3.) EMOM 5
5 Bench Press 135/95lb
5 Strict Pullups
08/16/2019
1.) Every 2 min for 5 Rounds
5 Strict Press @ 75% 1RM (does not have to be unbroken, just completed in 2 min)
2.) For time:
50 Hang Power Cleans 95/65lb
40 Handstand Pushups
30 Sumo Deadlift High Pulls 95/65lb
20 Bar Muscle Ups
*3.) 3 Rounds
10 Reverse Hyper
10 GH Raise
10 Hip Extension
08/17/2019
1.) Every 2 min for 5 Rounds
5 Back Squat @ 75% 1RM (does not have to be unbroken, just completed in 2 min)
2.) 8 Rounds
100m Run
5 Deadlifts 255/195lb (65-70% 1RM)
10 Jump Squats
*3.) 3 Rounds with Partner
10 Tire Flips
100m Partner Carry
08/19/2019
1.) Every 2 min for 6 Rounds
4 Snatch @ 80% 1RM (not touch and go - take time to set up)
2.) 5 Rounds
10 Toes to Bar
10 Alt. Front Rack Lunges 155/105lb
10 Burpees
*3.) 10 min Strict Ring Muscle Up practice
08/21/2019
1.) Every 2 min for 6 Rounds
4 Strict Press @ 80% 1RM (does not have to be unbroken, just completed in 2 min)
2.) For time:
150 Double Unders
40 Wallballs 20/14lb
100 Double Unders
30 Wallballs 20/14lb
50 Double Unders
20 Wallballs 20/14lb
08/23/2019
1.) Every 2 min for 6 Rounds
4 Back Squat @ 80% 1RM (does not have to be unbroken, just completed in 2 min)
2.) 30-20-10
Snatch Balance 45/35lb
GHD Situps
*Two Rope Climbs after each round
*3.) 4 Rounds
100m Dumbbell Farmer Carry 100/75lb
:15 Hold at the top of a pullup
Whiteboard