Mike McCrary - beyond the whiteboard

Mike McCrary
CrossFit Monument 360 Sessions

Posts

Benchmarks

Sun	Mon	Tue	Wed	Thu	Fri	Sat
28	29 Deadlift : 10 @ 50%, 8 @ 60%, 6 @ 70%, 5 @ 80%, 3 @ 85% Deadlift : 10 @ 50%, 8 @ 60%, 6 @ 70%, 5 @ 80%, 3 @ 85% Mike McCrary CrossFit Monument Deadlift : 10 @ 50%, 8 @ 60%, 6 @ 70%, 5 @ 80%, 3 @ 85% : Completed \| Rx'd Sets 10 Deadlifts, 50% 1RM \| 155 lbs 8 Deadlifts, 60% 1RM \| 185 lbs 6 Deadlifts, 70% 1RM \| 215 lbs 5 Deadlifts, 80% 1RM \| 245 lbs 3 Deadlifts, 85% 1RM \| 260 lbs 23 days ago View Deadlift : 10 @ 50%, 8 @ 60%, 6 @ 70%, 5 @ 80%, 3 @ 85% Site Leaderboard (2) AMRAP 7 mins: Squat Cleans, Kettlebell Swings and Pull-ups AMRAP 7 mins: Squat Cleans, Kettlebell Swings and Pull-ups Mike McCrary CrossFit Monument AMRAP 7 mins: Squat Cleans, Kettlebell Swings and Pull-ups : 3 rounds \| Not Rx'd 7:00 AMRAP: 3 Squat Cleans, 155 lbs 6 Kettlebell Swings, 70 lbs 9 Pull-ups 23 days ago View AMRAP 7 mins: Squat Cleans, Kettlebell Swings and Pull-ups Site Leaderboard (1)	30 Every 1 min for 5 mins: Hang Squat Snatch Every 1 min for 5 mins: Hang Squat Snatch Mike McCrary CrossFit Monument Every 1 min for 5 mins: Hang Squat Snatch : Completed \| Not Rx'd Every 1 min for 5 mins 2 Hang Squat Snatches, 105 lbs 2 Hang Squat Snatches, 105 lbs 2 Hang Squat Snatches, 105 lbs 2 Hang Squat Snatches, 105 lbs 2 Hang Squat Snatches, 105 lbs 22 days ago View Every 1 min for 5 mins: Hang Squat Snatch Site Leaderboard (1) AMRAP 15 mins: Snatch Grip Deadlifts, Hang Power Snatches, Overhead Squats and Snatch Grip Behind The Neck Push Press AMRAP 15 mins: Snatch Grip Deadlifts, Hang Power Snatches, Overhead Squats and Snatch Grip Behind The Neck Push Press Mike McCrary CrossFit Monument (85#) do 5 burpees if you drop bar in middle of round AMRAP 15 mins: Snatch Grip Deadlifts, Hang Power Snatches, Overhead Squats and Snatch Grip Behind The Neck Push Press : 11 rounds + 3 Snatch Grip Deadlifts + 2 Hang Power Snatches \| Rx'd 15:00 AMRAP: 3 Snatch Grip Deadlifts, 0.5x bodyweight 3 Hang Power Snatches, 0.5x bodyweight 3 Overhead Squats, 0.5x bodyweight 3 Snatch Grip Behind The Neck Push Press, 0.5x bodyweight 22 days ago View AMRAP 15 mins: Snatch Grip Deadlifts, Hang Power Snatches, Overhead Squats and Snatch Grip Behind The Neck Push Press Site Leaderboard (1)	May \| 1	2	3 Every 2 mins for 10 mins: Back Squat (High Bar) Every 2 mins for 10 mins: Back Squat (High Bar) Mike McCrary CrossFit Monument Every 2 mins for 10 mins: Back Squat (High Bar) : Completed \| Not Rx'd Every 2 mins for 10 mins 5 Back Squat (High Bar)s, 205 lbs 5 Back Squat (High Bar)s, 205 lbs 5 Back Squat (High Bar)s, 205 lbs 5 Back Squat (High Bar)s, 205 lbs 5 Back Squat (High Bar)s, 205 lbs 19 days ago View Every 2 mins for 10 mins: Back Squat (High Bar) Site Leaderboard (2) FT: Wall Balls and Pull-ups FT: Wall Balls and Pull-ups Mike McCrary CrossFit Monument FT: Wall Balls and Pull-ups : 10 mins 58 secs \| Rx'd 40 Wall Balls, 20 lbs, 10 ft 20 Pull-ups 30 Wall Balls, 20 lbs, 10 ft 15 Pull-ups 20 Wall Balls, 20 lbs, 10 ft 10 Pull-ups 10 Wall Balls, 20 lbs, 10 ft 5 Pull-ups 19 days ago View FT: Wall Balls and Pull-ups Site Leaderboard (1)	4
5	6 AMReps 4:30: Power Clean AMReps 4:30: Power Clean Mike McCrary CrossFit Monument 1min AMRAP power clean @ 75% (150) 6 reps Rest 2 mins 1:30 AMRAP power clean @ 80% (160) 7 reps Rest 2 mins 2 min AMRAP power clean @85% (160 again because my form was going bad) 8 reps AMReps 4:30: Power Clean : 21 reps \| Not Rx'd AMReps in 4:30: Power Clean, 160 lbs \| 21 reps 16 days ago View AMReps 4:30: Power Clean Site Leaderboard (1) 5 RFT: Chin Up (Strict)s, Kettlebell Step Ups and Double Kettlebell Swings 5 RFT: Chin Up (Strict)s, Kettlebell Step Ups and Double Kettlebell Swings Mike McCrary CrossFit Monument 44# kettlebells in each hand Partner WOD 10 rds for time: 1 partner does: 7 strict chin ups 10 steps ups with a kettlebell in each hand (alternating, 5 each side) 53&24in/ 35&20in 14 Double Russian kettlebell swings 53/35 (2 bells, 1 in each hand) Switch with partner 10 total rounds (5 each person) 5 RFT: Chin Up (Strict)s, Kettlebell Step Ups and Double Kettlebell Swings : 24 mins \| Not Rx'd 5 rounds of: 7 Chin Up (Strict)s 10 Kettlebell Step Ups, 44 lbs 14 Double Kettlebell Swings, 44 lbs 16 days ago View 5 RFT: Chin Up (Strict)s, Kettlebell Step Ups and Double Kettlebell Swings Site Leaderboard (1)	7 Every 1 min for 5 mins: Hang Squat Clean & Jerk Every 1 min for 5 mins: Hang Squat Clean & Jerk Mike McCrary CrossFit Monument Every 1 min for 5 mins: Hang Squat Clean & Jerk : Completed \| Rx'd Every 1 min for 5 mins 2 Hang Squat Clean & Jerks, 155 lbs 2 Hang Squat Clean & Jerks, 155 lbs 2 Hang Squat Clean & Jerks, 155 lbs 2 Hang Squat Clean & Jerks, 155 lbs 2 Hang Squat Clean & Jerks, 155 lbs 15 days ago View Every 1 min for 5 mins: Hang Squat Clean & Jerk Site Leaderboard (1) AMRAP 7 mins: Clean & Jerks, Toes-to-bars, Clean & Jerks and 5 more AMRAP 7 mins: Clean & Jerks, Toes-to-bars, Clean & Jerks and 5 more Mike McCrary CrossFit Monument AMRAP 7 mins: Clean & Jerks, Toes-to-bars, Clean & Jerks and 5 more : 0 rounds + 12 Clean & Jerks + 12 Toes-to-bars + 9 Clean & Jerks + 9 Toes-to-bars + 6 Clean & Jerks + 3 Toes-to-bars \| Rx'd 7:00 AMRAP: 12 Clean & Jerks, 135 lbs 12 Toes-to-bars 9 Clean & Jerks, 135 lbs 9 Toes-to-bars 6 Clean & Jerks, 135 lbs 6 Toes-to-bars 3 Clean & Jerks, 135 lbs 3 Toes-to-bars 15 days ago View AMRAP 7 mins: Clean & Jerks, Toes-to-bars, Clean & Jerks and 5 more Site Leaderboard (1)	8	9 endurance wod endurance wod 6am: Row 250m 3 Rounds of “The 10′s” -10 Burpees -10 Pull ups -10 Push ups -10 Sit ups row 500m 2 Rounds of “The 10′s” row 500m 2 Rounds of “The 10′s” row 1000m Go to Journal Entry	10	11
12	13 Every 2 mins for 10 mins: Power Cleans and Box Jump (32 in.)s Every 2 mins for 10 mins: Power Cleans and Box Jump (32 in.)s Mike McCrary CrossFit Monument Odd minutes 2 power cleans @ 90% of 1RM Even minutes 9 box jumps 28/32ins Every 2 mins for 10 mins: Power Cleans and Box Jump (32 in.)s : Completed \| Not Rx'd Every 2 mins for 10 mins: 2 Power Cleans, 165 lbs 9 Box Jump (32 in.)s 9 days ago View Every 2 mins for 10 mins: Power Cleans and Box Jump (32 in.)s Site Leaderboard (1)	14 Snatch Balance 2-2-2-1-1-1 Snatch Balance 2-2-2-1-1-1 Mike McCrary CrossFit Monument Snatch Balance 2-2-2-1-1-1 : 1195 lbs \| Rx'd Sets 2 Snatch Balances \| 95 lbs 2 Snatch Balances \| 115 lbs 2 Snatch Balances \| 135 lbs 1 Snatch Balance \| 155 lbs 1 Snatch Balance \| 165 lbs 1 Snatch Balance \| 185 lbs 8 days ago View Snatch Balance 2-2-2-1-1-1 Site Leaderboard (3) Snatch Pull 3-3-3 Snatch Pull 3-3-3 Mike McCrary CrossFit Monument Snatch Pull 3-3-3 : 1485 lbs \| Rx'd Sets 3 Snatch Pulls \| 135 lbs 3 Snatch Pulls \| 165 lbs 3 Snatch Pulls \| 195 lbs 8 days ago View Snatch Pull 3-3-3 Site Leaderboard (237) AMRAP 10 mins: Power Snatches, Burpees and Rows AMRAP 10 mins: Power Snatches, Burpees and Rows Mike McCrary CrossFit Monument AMRAP 10 mins: Power Snatches, Burpees and Rows : 2 rounds + 7 Power Snatches + 14 Burpees + 100 m \| Rx'd 10:00 AMRAP: 7 Power Snatches, 115 lbs 14 Burpees Row, 250 m 8 days ago View AMRAP 10 mins: Power Snatches, Burpees and Rows Site Leaderboard (1)	15 Shoulder Press 1-1-1-1-1 Shoulder Press 1-1-1-1-1 Mike McCrary CrossFit Monument Shoulder Press 1-1-1-1-1 : 440 lbs \| Rx'd Sets 1 Shoulder Press \| 95 lbs 1 Shoulder Press \| 105 lbs 1 Shoulder Press \| 115 lbs 1 Shoulder Press \| 125 lbs 0 Shoulder Press \| 135 lbs 7 days ago View Shoulder Press 1-1-1-1-1 Site Leaderboard (1729) Push Press 3-3-3-3-3 Push Press 3-3-3-3-3 Mike McCrary CrossFit Monument Push Press 3-3-3-3-3 : 1725 lbs \| Rx'd 390 lbs \| Rx'd Sets 3 Push Press \| 95 lbs 3 Push Press \| 105 lbs 3 Push Press \| 115 lbs 3 Push Press \| 125 lbs 3 Push Press \| 135 lbs 7 days ago View Push Press 3-3-3-3-3 Site Leaderboard (8271) Push Jerk 5-5-5-5-5 Push Jerk 5-5-5-5-5 Mike McCrary CrossFit Monument Push Jerk 5-5-5-5-5 : 2875 lbs \| Rx'd Sets 5 Push Jerks \| 95 lbs 5 Push Jerks \| 105 lbs 5 Push Jerks \| 115 lbs 5 Push Jerks \| 125 lbs 5 Push Jerks \| 135 lbs 7 days ago View Push Jerk 5-5-5-5-5 Site Leaderboard (1521)	16	17	18
19	20	21 Every 1 min for 10 mins: Squat Snatch (High Hang) Every 1 min for 10 mins: Squat Snatch (High Hang) Mike McCrary CrossFit Monument Every 1 min for 10 mins: Squat Snatch (High Hang) : Completed \| Rx'd Every 1 min for 10 mins 3 Squat Snatch (High Hang)s, 95 lbs 3 Squat Snatch (High Hang)s, 95 lbs 3 Squat Snatch (High Hang)s, 95 lbs 3 Squat Snatch (High Hang)s, 95 lbs 3 Squat Snatch (High Hang)s, 95 lbs 3 Squat Snatch (High Hang)s, 95 lbs 3 Squat Snatch (High Hang)s, 95 lbs 3 Squat Snatch (High Hang)s, 95 lbs 3 Squat Snatch (High Hang)s, 95 lbs 3 Squat Snatch (High Hang)s, 95 lbs About 21 hours ago View Every 1 min for 10 mins: Squat Snatch (High Hang) Site Leaderboard (1) Every 1 min for 10 mins: Hang Squat Cleans and Split Jerks Every 1 min for 10 mins: Hang Squat Cleans and Split Jerks Mike McCrary CrossFit Monument Every 1 min for 10 mins: Hang Squat Cleans and Split Jerks : 10.0 rounds \| Rx'd Every 1 min for 10 mins: 3 Hang Squat Cleans, 115 lbs 1 Split Jerk, 115 lbs About 20 hours ago View Every 1 min for 10 mins: Hang Squat Cleans and Split Jerks Site Leaderboard (1)	22	23	24	25
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