Bradley Boockmeier

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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

05/15/2018
1.) Push Press 5-5-3-3-1-1 starting @ approx 60% adding load each round. Every 90 seconds 
2.) CFGB #5
Up the Ladder for time, 11 minute cap
10 Deadlift 135/95lb
10 Front Rack Lunge 135/95lb
10 Deadlift 155/105lb
10 Front Rack Lunge 155/105lb
10 Deadlift 185/135lb
10 Front Rack Lunge 185/135lb
10 Deadlift 205/145lb
10 Front Rack Lunge 205/145lb
10 Deadlift 225/155lb
10 Front Rack Lunge 225/155lb
*3.) for time
25 Bodyweight Bench Press
25 Strict Ring Dips, high rings
*4.) 3 rounds
100m Dumbbell Carry 80/60lb
25 Lateral Dumbbell Burpees
*5.) 5 rounds
20m Yolk Carry, heavy
20 Sandbag over Shoulder 
*6.) 3 Rounds 
25 Back Extension 
25 Wall Squats 
15 Reverse Hyper
05/17/2018
1.) Splinter
3 rounds
200m Log Run
20 Log Thrusters
20 Lateral Log Burpee Jump Overs
note: scale with a medicine ball
2.) Pressing Snatch Balance 3-3-3-3-3
Heaving Snatch Balance 2-2-2-2
Snatch Balance 1-1-1
note: add load each set, complete all reps of each movement before moving on to next movement. Rest no more than 2 minutes between sets
*3.) 9 minute AMRAP
25 Wallballs 25/16lb
1 Legless Rope Climb
*4.) 5-4-3-2-1
Strict Muscle Up
35 Double Unders
*5.) High Hang Clean & Jerk 1-1-1-1-1
Hang Clean & Jerk 1-1-1-1-1
Clean & Jerk 1-1-1-1-1
note: add load each set, complete all reps of each movement before moving on to next movement. Rest no more than 2 minutes between sets
*6.) 3 rounds 
15 Reverse Hyper
15 Bent Over Barbell Row
05/18/2018
1.) Ketchup
10 rounds for time:
10 Pull-ups
20' Bear Crawl
10 GHD Sit-ups
*2.) 3 Back Squat EMOM for 6 minutes @ approx 75% 
*3.) 15 reps Muscle Snatch, add load each round establishing 1RM
note: If you've never done or have questions grab a coach. 
*4.) EMOM for 5 minutes
10 Deadlift @ 225/155lb 
5 Box Jumps 24/20"
*5.) 7 minute cap
100' Handstand Walk (10' segments)
Every time you break complete 5 Handstand Push-ups 
*6.) 10-9-8-7-5-4-3-2-1
Strict Toes to Bar
Hand Release Push-ups
Then 5 minutes up the ladder
1-2-3-4-5-6-7-8-9-10
Push-ups
Sit-ups
Whiteboard